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nSuns 5-Day LP: Free Spreadsheet, Percentages & Tracker

Free nSuns 5-Day LP spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule
5 days/week
Length
12 weeks
Main lifts
8

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the nSuns 5-Day LP spreadsheet

Calculate your nSuns 5-Day LP weights

Free nSuns 5-Day LP spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Bench VolumeBench Press1865%80 lbs1×10 + 1×5 + 1×2.5—
Bench VolumeBench Press1675%90 lbs2×10 + 1×2.5—
Bench VolumeBench Press1485%105 lbs1×25 + 1×5—
Bench VolumeBench Press1485%105 lbs1×25 + 1×5—
Bench VolumeBench Press1485%105 lbs1×25 + 1×5—
Bench VolumeBench Press1580%95 lbs1×25—
Bench VolumeBench Press1675%90 lbs2×10 + 1×2.5—
Bench VolumeBench Press1770%85 lbs2×10—
Bench VolumeBench Press18+65%80 lbs1×10 + 1×5 + 1×2.5—
Bench VolumeOverhead Press1650%45 lbsEmpty bar—
Bench VolumeOverhead Press1560%50 lbs1×2.5—
Bench VolumeOverhead Press1370%60 lbs1×5 + 1×2.5—
Bench VolumeOverhead Press1570%60 lbs1×5 + 1×2.5—
Bench VolumeOverhead Press1770%60 lbs1×5 + 1×2.5—
Bench VolumeOverhead Press1470%60 lbs1×5 + 1×2.5—
Bench VolumeOverhead Press1670%60 lbs1×5 + 1×2.5—
Bench VolumeOverhead Press1870%60 lbs1×5 + 1×2.5—
Squat & SumoSquat1575%90 lbs2×10 + 1×2.5—
Squat & SumoSquat1385%105 lbs1×25 + 1×5—
Squat & SumoSquat11+95%115 lbs1×25 + 1×10—
Squat & SumoSquat1390%110 lbs1×25 + 1×5 + 1×2.5—
Squat & SumoSquat1385%105 lbs1×25 + 1×5—
Squat & SumoSquat1380%95 lbs1×25—
Squat & SumoSquat1575%90 lbs2×10 + 1×2.5—
Squat & SumoSquat1570%85 lbs2×10—
Squat & SumoSquat1565%80 lbs1×10 + 1×5 + 1×2.5—
Squat & SumoSumo Deadlift1550%60 lbs1×5 + 1×2.5—
Squat & SumoSumo Deadlift1560%70 lbs1×10 + 1×2.5—
Squat & SumoSumo Deadlift1370%80 lbs1×10 + 1×5 + 1×2.5—
Squat & SumoSumo Deadlift1570%80 lbs1×10 + 1×5 + 1×2.5—
Squat & SumoSumo Deadlift1770%80 lbs1×10 + 1×5 + 1×2.5—
Squat & SumoSumo Deadlift1470%80 lbs1×10 + 1×5 + 1×2.5—
Squat & SumoSumo Deadlift1670%80 lbs1×10 + 1×5 + 1×2.5—
Squat & SumoSumo Deadlift1870%80 lbs1×10 + 1×5 + 1×2.5—
OHP & InclineOverhead Press1575%65 lbs1×10—
OHP & InclineOverhead Press1385%75 lbs1×10 + 1×5—
OHP & InclineOverhead Press11+95%80 lbs1×10 + 1×5 + 1×2.5—
OHP & InclineOverhead Press1390%75 lbs1×10 + 1×5—
OHP & InclineOverhead Press1385%75 lbs1×10 + 1×5—
OHP & InclineOverhead Press1380%70 lbs1×10 + 1×2.5—
OHP & InclineOverhead Press1575%65 lbs1×10—
OHP & InclineOverhead Press1570%60 lbs1×5 + 1×2.5—
OHP & InclineOverhead Press1565%55 lbs1×5—
OHP & InclineIncline Bench Press1640%40 lbs——
OHP & InclineIncline Bench Press1550%50 lbs1×2.5—
OHP & InclineIncline Bench Press1360%60 lbs1×5 + 1×2.5—
OHP & InclineIncline Bench Press1560%60 lbs1×5 + 1×2.5—
OHP & InclineIncline Bench Press1760%60 lbs1×5 + 1×2.5—
OHP & InclineIncline Bench Press1460%60 lbs1×5 + 1×2.5—
OHP & InclineIncline Bench Press1660%60 lbs1×5 + 1×2.5—
OHP & InclineIncline Bench Press1860%60 lbs1×5 + 1×2.5—
Deadlift & Front SquatDeadlift1575%90 lbs2×10 + 1×2.5—
Deadlift & Front SquatDeadlift1385%105 lbs1×25 + 1×5—
Deadlift & Front SquatDeadlift11+95%115 lbs1×25 + 1×10—
Deadlift & Front SquatDeadlift1390%110 lbs1×25 + 1×5 + 1×2.5—
Deadlift & Front SquatDeadlift1385%105 lbs1×25 + 1×5—
Deadlift & Front SquatDeadlift1380%95 lbs1×25—
Deadlift & Front SquatDeadlift1375%90 lbs2×10 + 1×2.5—
Deadlift & Front SquatDeadlift1370%85 lbs2×10—
Deadlift & Front SquatDeadlift1365%80 lbs1×10 + 1×5 + 1×2.5—
Deadlift & Front SquatFront Squat1535%35 lbs——
Deadlift & Front SquatFront Squat1545%45 lbsEmpty bar—
Deadlift & Front SquatFront Squat1355%55 lbs1×5—
Deadlift & Front SquatFront Squat1555%55 lbs1×5—
Deadlift & Front SquatFront Squat1755%55 lbs1×5—
Deadlift & Front SquatFront Squat1455%55 lbs1×5—
Deadlift & Front SquatFront Squat1655%55 lbs1×5—
Deadlift & Front SquatFront Squat1855%55 lbs1×5—
Bench & Close GripBench Press1575%90 lbs2×10 + 1×2.5—
Bench & Close GripBench Press1385%105 lbs1×25 + 1×5—
Bench & Close GripBench Press11+95%115 lbs1×25 + 1×10—
Bench & Close GripBench Press1390%110 lbs1×25 + 1×5 + 1×2.5—
Bench & Close GripBench Press1585%105 lbs1×25 + 1×5—
Bench & Close GripBench Press1380%95 lbs1×25—
Bench & Close GripBench Press1575%90 lbs2×10 + 1×2.5—
Bench & Close GripBench Press1370%85 lbs2×10—
Bench & Close GripBench Press1565%80 lbs1×10 + 1×5 + 1×2.5—
Bench & Close GripClose Grip Bench Press1640%40 lbs——
Bench & Close GripClose Grip Bench Press1550%50 lbs1×2.5—
Bench & Close GripClose Grip Bench Press1360%60 lbs1×5 + 1×2.5—
Bench & Close GripClose Grip Bench Press1560%60 lbs1×5 + 1×2.5—
Bench & Close GripClose Grip Bench Press1760%60 lbs1×5 + 1×2.5—
Bench & Close GripClose Grip Bench Press1460%60 lbs1×5 + 1×2.5—
Bench & Close GripClose Grip Bench Press1660%60 lbs1×5 + 1×2.5—
Bench & Close GripClose Grip Bench Press1860%60 lbs1×5 + 1×2.5—
Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Read Guide Track this program free

General strength plan

High-volume barbell strength

Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.

Before choosing this plan

Includes sumo deadlifts, front squats, incline bench and close-grip bench. No separate pulling accessories or conditioning are supplied.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Adjustable incline bench

Progression in this app

With known-weight setup, the completed heavy 1+ set can increase the reference for future weeks by 5, 10 or 15 lb according to reps. Zero or one rep holds it; volume AMRAP sets do not trigger increases. Guided starting weights stay under your control.

About this template

A supplied five-day nSuns-style main/secondary lift template. Review warmup and AMRAP labels in the preview; accessory selection and automatic deloads are not included.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

Week 1

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 2

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 3

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 4

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 5

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 6

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 7

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 8

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 9

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 10

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 11

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Week 12

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 6 @ 75%working

  • 3 × 4 @ 85%working

  • 1 × 5 @ 80%working

  • 1 × 6 @ 75%working

  • 1 × 7 @ 70%working

  • 1 × 8+ AMRAP @ 65%amrap

Overhead Press accessory

  • 1 × 6 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Sumo Deadlift accessory

  • 1 × 5 @ 50%working

  • 1 × 5 @ 60%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 70%working

  • 1 × 7 @ 70%working

  • 1 × 4 @ 70%working

  • 1 × 6 @ 70%working

  • 1 × 8 @ 70%working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 65%working

Incline Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 3 @ 65%working

Front Squat accessory

  • 1 × 5 @ 35%working

  • 1 × 5 @ 45%working

  • 1 × 3 @ 55%working

  • 1 × 5 @ 55%working

  • 1 × 7 @ 55%working

  • 1 × 4 @ 55%working

  • 1 × 6 @ 55%working

  • 1 × 8 @ 55%working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75%working

  • 1 × 3 @ 85%working

  • 1 × 1+ AMRAP @ 95%amrap

  • 1 × 3 @ 90%working

  • 1 × 5 @ 85%working

  • 1 × 3 @ 80%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 70%working

  • 1 × 5 @ 65%working

Close Grip Bench Press accessory

  • 1 × 6 @ 40%working

  • 1 × 5 @ 50%working

  • 1 × 3 @ 60%working

  • 1 × 5 @ 60%working

  • 1 × 7 @ 60%working

  • 1 × 4 @ 60%working

  • 1 × 6 @ 60%working

  • 1 × 8 @ 60%working