The program
nSuns 6-Day Squat Focus LP: Free Spreadsheet, Percentages & Tracker
Free nSuns 6-Day Squat Focus 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
- 6 days/week
- Length
- 4 weeks
- Main lifts
- 14
What you’ll train
The main movements in this program.
- Bench Press
- Overhead Press
- Chin-Up
- Squat
- Romanian Deadlift
- Hanging Leg Raise
- Incline Bench Press
- Lateral Raise
- Deadlift
- Front Squat
- Barbell Row
- Close-Grip Bench Press
- Barbell Curl
- Lat Pulldown
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. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the nSuns 6-Day Squat Focus LP spreadsheet
Calculate your nSuns 6-Day Squat Focus LP weights
Free nSuns 6-Day Squat Focus LP spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 8 | 65% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 6 | 75% | 300 lbs | 2×45 + 1×25 + 1×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 3 | 4 | 85% | 340 lbs | 3×45 + 1×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 5 | 80% | 320 lbs | 3×45 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 6 | 75% | 300 lbs | 2×45 + 1×25 + 1×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 7 | 70% | 280 lbs | 2×45 + 1×25 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 8+ | 65% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 6 | 50% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 5 | 60% | 155 lbs | 1×45 + 1×10 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 3 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 5 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 7 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 4 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 6 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 8 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Chin-Up | 4 | 8 | — | — | — | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5 | 75% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 85% | 220 lbs | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 1+ | 95% | 245 lbs | 2×45 + 1×10 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 90% | 230 lbs | 2×45 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 85% | 220 lbs | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 80% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5 | 75% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5+ | 65% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 5 | 50% | 115 lbs | 1×25 + 1×10 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 5 | 60% | 140 lbs | 1×45 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 3 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 5 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 7 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 4 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 6 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 8 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Hanging Leg Raise | 4 | 12 | — | — | — | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5 | 75% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 85% | 220 lbs | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 1+ | 95% | 245 lbs | 2×45 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 90% | 230 lbs | 2×45 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5 | 85% | 220 lbs | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 80% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5 | 75% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5+ | 65% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 6 | 40% | 135 lbs | 1×45 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 5 | 50% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 3 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 5 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 7 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 4 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 6 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 8 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Lateral Raise | 4 | 15 | — | — | — | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 5 | 75% | 235 lbs | 2×45 + 1×5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 85% | 265 lbs | 2×45 + 2×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 1+ | 95% | 295 lbs | 2×45 + 1×25 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 90% | 280 lbs | 2×45 + 1×25 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 85% | 265 lbs | 2×45 + 2×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 80% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 75% | 235 lbs | 2×45 + 1×5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 70% | 215 lbs | 1×45 + 1×25 + 1×10 + 1×5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3+ | 65% | 200 lbs | 1×45 + 1×25 + 1×5 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 5 | 35% | 70 lbs | 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 5 | 45% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 3 | 55% | 115 lbs | 1×25 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 5 | 55% | 115 lbs | 1×25 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 7 | 55% | 115 lbs | 1×25 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 4 | 55% | 115 lbs | 1×25 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 6 | 55% | 115 lbs | 1×25 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 8 | 55% | 115 lbs | 1×25 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Barbell Row | 4 | 8 | — | — | — | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5 | 75% | 300 lbs | 2×45 + 1×25 + 1×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 85% | 340 lbs | 3×45 + 1×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 1+ | 95% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 90% | 360 lbs | 3×45 + 2×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5 | 85% | 340 lbs | 3×45 + 1×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 80% | 320 lbs | 3×45 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5 | 75% | 300 lbs | 2×45 + 1×25 + 1×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 70% | 280 lbs | 2×45 + 1×25 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5+ | 65% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 6 | 40% | 135 lbs | 1×45 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 5 | 50% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 3 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 5 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 7 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 4 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 6 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 8 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Barbell Curl | 4 | 10 | — | — | — | — |
| Day 6 — Dynamic Squat & Speed Deadlift (6×3) | Squat | 6 | 3 | 72.5% | 185 lbs | 1×45 + 1×25 | Explosive Dynamic Squat triples @ 72.5%+ |
| Day 6 — Dynamic Squat & Speed Deadlift (6×3) | Deadlift | 6 | 3 | 70% | 215 lbs | 1×45 + 1×25 + 1×10 + 1×5 | Explosive Speed Deadlift triples @ 70%+ |
| Day 6 — Dynamic Squat & Speed Deadlift (6×3) | Lat Pulldown | 4 | 10 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
6-day high-frequency nSuns LP with Dynamic Squat & Deadlift Saturday
High-work-capacity lifters who recover well from 6 days per week and want extra Saturday dynamic Squat and Speed Deadlift volume.
Before choosing this plan
Eat in a caloric surplus and monitor lower-back recovery across the 3 weekly lower-body sessions.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Chin-up bar
- Lat pulldown
- Dumbbells
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Extends the 5-day nSuns 5/3/1 LP with a 6th day featuring 6×3 Dynamic Squat and 6×3 Speed Deadlift triples.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
6
sessions
Week 1
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 65%working
Rest 2:00
1 × 6 @ 75%working
Rest 2:00
3 × 4 @ 85%working
Rest 2:30
1 × 5 @ 80%working
Rest 2:00
1 × 6 @ 75%working
Rest 2:00
1 × 7 @ 70%working
Rest 2:00
1 × 8+ AMRAP @ 65%amrap
Rest 2:00
Overhead Press main
1 × 6 @ 50%working
Rest 1:30
1 × 5 @ 60%working
Rest 1:30
1 × 3 @ 70%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 7 @ 70%working
Rest 2:00
1 × 4 @ 70%working
Rest 2:00
1 × 6 @ 70%working
Rest 2:00
1 × 8 @ 70%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 75%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:30
1 × 3 @ 90%working
Rest 2:30
1 × 3 @ 85%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5+ AMRAP @ 65%amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 50%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 7 @ 70%working
Rest 2:00
1 × 4 @ 70%working
Rest 2:00
1 × 6 @ 70%working
Rest 2:00
1 × 8 @ 70%working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 75%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:00
1 × 3 @ 90%working
Rest 2:30
1 × 5 @ 85%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 5+ AMRAP @ 65%amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 40%working
Rest 1:30
1 × 5 @ 50%working
Rest 1:30
1 × 3 @ 60%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
1 × 7 @ 60%working
Rest 2:00
1 × 4 @ 60%working
Rest 2:00
1 × 6 @ 60%working
Rest 2:00
1 × 8 @ 60%working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 75%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:30
1 × 3 @ 90%working
Rest 2:30
1 × 3 @ 85%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:00
1 × 3 @ 75%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 3+ AMRAP @ 65%amrap
Rest 2:00
Front Squat main
1 × 5 @ 35%working
Rest 1:30
1 × 5 @ 45%working
Rest 1:30
1 × 3 @ 55%working
Rest 2:00
1 × 5 @ 55%working
Rest 2:00
1 × 7 @ 55%working
Rest 2:00
1 × 4 @ 55%working
Rest 2:00
1 × 6 @ 55%working
Rest 2:00
1 × 8 @ 55%working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 75%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:30
1 × 3 @ 90%working
Rest 2:30
1 × 5 @ 85%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:00
1 × 3 @ 70%working
Rest 2:00
1 × 5+ AMRAP @ 65%amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 40%working
Rest 1:30
1 × 5 @ 50%working
Rest 1:30
1 × 3 @ 60%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
1 × 7 @ 60%working
Rest 2:00
1 × 4 @ 60%working
Rest 2:00
1 × 6 @ 60%working
Rest 2:00
1 × 8 @ 60%working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 72.5%working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 70%working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30
Week 2
6
sessions
Week 2
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 67.5%working
Rest 2:00
1 × 6 @ 77.5%working
Rest 2:00
3 × 4 @ 87.5%working
Rest 2:30
1 × 5 @ 82.5%working
Rest 2:00
1 × 6 @ 77.5%working
Rest 2:00
1 × 7 @ 72.5%working
Rest 2:00
1 × 8+ AMRAP @ 67.5%amrap
Rest 2:00
Overhead Press main
1 × 6 @ 52.5%working
Rest 1:30
1 × 5 @ 62.5%working
Rest 1:30
1 × 3 @ 72.5%working
Rest 2:00
1 × 5 @ 72.5%working
Rest 2:00
1 × 7 @ 72.5%working
Rest 2:00
1 × 4 @ 72.5%working
Rest 2:00
1 × 6 @ 72.5%working
Rest 2:00
1 × 8 @ 72.5%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 77.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 3:00
1 × 1+ AMRAP @ 97.5%amrap
Rest 3:30
1 × 3 @ 92.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 2:30
1 × 3 @ 82.5%working
Rest 2:00
1 × 5 @ 77.5%working
Rest 2:00
1 × 5 @ 72.5%working
Rest 2:00
1 × 5+ AMRAP @ 67.5%amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 52.5%working
Rest 2:00
1 × 5 @ 62.5%working
Rest 2:00
1 × 3 @ 72.5%working
Rest 2:00
1 × 5 @ 72.5%working
Rest 2:00
1 × 7 @ 72.5%working
Rest 2:00
1 × 4 @ 72.5%working
Rest 2:00
1 × 6 @ 72.5%working
Rest 2:00
1 × 8 @ 72.5%working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 77.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 3:00
1 × 1+ AMRAP @ 97.5%amrap
Rest 3:00
1 × 3 @ 92.5%working
Rest 2:30
1 × 5 @ 87.5%working
Rest 2:30
1 × 3 @ 82.5%working
Rest 2:00
1 × 5 @ 77.5%working
Rest 2:00
1 × 3 @ 72.5%working
Rest 2:00
1 × 5+ AMRAP @ 67.5%amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 42.5%working
Rest 1:30
1 × 5 @ 52.5%working
Rest 1:30
1 × 3 @ 62.5%working
Rest 2:00
1 × 5 @ 62.5%working
Rest 2:00
1 × 7 @ 62.5%working
Rest 2:00
1 × 4 @ 62.5%working
Rest 2:00
1 × 6 @ 62.5%working
Rest 2:00
1 × 8 @ 62.5%working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 77.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 3:00
1 × 1+ AMRAP @ 97.5%amrap
Rest 3:30
1 × 3 @ 92.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 2:30
1 × 3 @ 82.5%working
Rest 2:00
1 × 3 @ 77.5%working
Rest 2:00
1 × 3 @ 72.5%working
Rest 2:00
1 × 3+ AMRAP @ 67.5%amrap
Rest 2:00
Front Squat main
1 × 5 @ 37.5%working
Rest 1:30
1 × 5 @ 47.5%working
Rest 1:30
1 × 3 @ 57.5%working
Rest 2:00
1 × 5 @ 57.5%working
Rest 2:00
1 × 7 @ 57.5%working
Rest 2:00
1 × 4 @ 57.5%working
Rest 2:00
1 × 6 @ 57.5%working
Rest 2:00
1 × 8 @ 57.5%working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 77.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 3:00
1 × 1+ AMRAP @ 97.5%amrap
Rest 3:30
1 × 3 @ 92.5%working
Rest 2:30
1 × 5 @ 87.5%working
Rest 2:30
1 × 3 @ 82.5%working
Rest 2:00
1 × 5 @ 77.5%working
Rest 2:00
1 × 3 @ 72.5%working
Rest 2:00
1 × 5+ AMRAP @ 67.5%amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 42.5%working
Rest 1:30
1 × 5 @ 52.5%working
Rest 1:30
1 × 3 @ 62.5%working
Rest 2:00
1 × 5 @ 62.5%working
Rest 2:00
1 × 7 @ 62.5%working
Rest 2:00
1 × 4 @ 62.5%working
Rest 2:00
1 × 6 @ 62.5%working
Rest 2:00
1 × 8 @ 62.5%working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 75%working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 72.5%working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30
Week 3
6
sessions
Week 3
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 70%working
Rest 2:00
1 × 6 @ 80%working
Rest 2:00
3 × 4 @ 90%working
Rest 2:30
1 × 5 @ 85%working
Rest 2:00
1 × 6 @ 80%working
Rest 2:00
1 × 7 @ 75%working
Rest 2:00
1 × 8+ AMRAP @ 70%amrap
Rest 2:00
Overhead Press main
1 × 6 @ 55%working
Rest 1:30
1 × 5 @ 65%working
Rest 1:30
1 × 3 @ 75%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:00
1 × 7 @ 75%working
Rest 2:00
1 × 4 @ 75%working
Rest 2:00
1 × 6 @ 75%working
Rest 2:00
1 × 8 @ 75%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 80%working
Rest 2:30
1 × 3 @ 90%working
Rest 3:00
1 × 1+ AMRAP @ 100%amrap
Rest 3:30
1 × 3 @ 95%working
Rest 2:30
1 × 3 @ 90%working
Rest 2:30
1 × 3 @ 85%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:00
1 × 5+ AMRAP @ 70%amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 3 @ 75%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:00
1 × 7 @ 75%working
Rest 2:00
1 × 4 @ 75%working
Rest 2:00
1 × 6 @ 75%working
Rest 2:00
1 × 8 @ 75%working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 80%working
Rest 2:30
1 × 3 @ 90%working
Rest 3:00
1 × 1+ AMRAP @ 100%amrap
Rest 3:00
1 × 3 @ 95%working
Rest 2:30
1 × 5 @ 90%working
Rest 2:30
1 × 3 @ 85%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:00
1 × 3 @ 75%working
Rest 2:00
1 × 5+ AMRAP @ 70%amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 45%working
Rest 1:30
1 × 5 @ 55%working
Rest 1:30
1 × 3 @ 65%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 7 @ 65%working
Rest 2:00
1 × 4 @ 65%working
Rest 2:00
1 × 6 @ 65%working
Rest 2:00
1 × 8 @ 65%working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 80%working
Rest 2:30
1 × 3 @ 90%working
Rest 3:00
1 × 1+ AMRAP @ 100%amrap
Rest 3:30
1 × 3 @ 95%working
Rest 2:30
1 × 3 @ 90%working
Rest 2:30
1 × 3 @ 85%working
Rest 2:00
1 × 3 @ 80%working
Rest 2:00
1 × 3 @ 75%working
Rest 2:00
1 × 3+ AMRAP @ 70%amrap
Rest 2:00
Front Squat main
1 × 5 @ 40%working
Rest 1:30
1 × 5 @ 50%working
Rest 1:30
1 × 3 @ 60%working
Rest 2:00
1 × 5 @ 60%working
Rest 2:00
1 × 7 @ 60%working
Rest 2:00
1 × 4 @ 60%working
Rest 2:00
1 × 6 @ 60%working
Rest 2:00
1 × 8 @ 60%working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 80%working
Rest 2:30
1 × 3 @ 90%working
Rest 3:00
1 × 1+ AMRAP @ 100%amrap
Rest 3:30
1 × 3 @ 95%working
Rest 2:30
1 × 5 @ 90%working
Rest 2:30
1 × 3 @ 85%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:00
1 × 3 @ 75%working
Rest 2:00
1 × 5+ AMRAP @ 70%amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 45%working
Rest 1:30
1 × 5 @ 55%working
Rest 1:30
1 × 3 @ 65%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 7 @ 65%working
Rest 2:00
1 × 4 @ 65%working
Rest 2:00
1 × 6 @ 65%working
Rest 2:00
1 × 8 @ 65%working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 77.5%working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 75%working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30
Week 4
6
sessions
Week 4
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 72.5%working
Rest 2:00
1 × 6 @ 82.5%working
Rest 2:00
3 × 4 @ 92.5%working
Rest 2:30
1 × 5 @ 87.5%working
Rest 2:00
1 × 6 @ 82.5%working
Rest 2:00
1 × 7 @ 77.5%working
Rest 2:00
1 × 8+ AMRAP @ 72.5%amrap
Rest 2:00
Overhead Press main
1 × 6 @ 57.5%working
Rest 1:30
1 × 5 @ 67.5%working
Rest 1:30
1 × 3 @ 77.5%working
Rest 2:00
1 × 5 @ 77.5%working
Rest 2:00
1 × 7 @ 77.5%working
Rest 2:00
1 × 4 @ 77.5%working
Rest 2:00
1 × 6 @ 77.5%working
Rest 2:00
1 × 8 @ 77.5%working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 82.5%working
Rest 2:30
1 × 3 @ 92.5%working
Rest 3:00
1 × 1+ AMRAP @ 102.5%amrap
Rest 3:30
1 × 3 @ 97.5%working
Rest 2:30
1 × 3 @ 92.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 2:00
1 × 5 @ 82.5%working
Rest 2:00
1 × 5 @ 77.5%working
Rest 2:00
1 × 5+ AMRAP @ 72.5%amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 57.5%working
Rest 2:00
1 × 5 @ 67.5%working
Rest 2:00
1 × 3 @ 77.5%working
Rest 2:00
1 × 5 @ 77.5%working
Rest 2:00
1 × 7 @ 77.5%working
Rest 2:00
1 × 4 @ 77.5%working
Rest 2:00
1 × 6 @ 77.5%working
Rest 2:00
1 × 8 @ 77.5%working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 82.5%working
Rest 2:30
1 × 3 @ 92.5%working
Rest 3:00
1 × 1+ AMRAP @ 102.5%amrap
Rest 3:00
1 × 3 @ 97.5%working
Rest 2:30
1 × 5 @ 92.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 2:00
1 × 5 @ 82.5%working
Rest 2:00
1 × 3 @ 77.5%working
Rest 2:00
1 × 5+ AMRAP @ 72.5%amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 47.5%working
Rest 1:30
1 × 5 @ 57.5%working
Rest 1:30
1 × 3 @ 67.5%working
Rest 2:00
1 × 5 @ 67.5%working
Rest 2:00
1 × 7 @ 67.5%working
Rest 2:00
1 × 4 @ 67.5%working
Rest 2:00
1 × 6 @ 67.5%working
Rest 2:00
1 × 8 @ 67.5%working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 82.5%working
Rest 2:30
1 × 3 @ 92.5%working
Rest 3:00
1 × 1+ AMRAP @ 102.5%amrap
Rest 3:30
1 × 3 @ 97.5%working
Rest 2:30
1 × 3 @ 92.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 2:00
1 × 3 @ 82.5%working
Rest 2:00
1 × 3 @ 77.5%working
Rest 2:00
1 × 3+ AMRAP @ 72.5%amrap
Rest 2:00
Front Squat main
1 × 5 @ 42.5%working
Rest 1:30
1 × 5 @ 52.5%working
Rest 1:30
1 × 3 @ 62.5%working
Rest 2:00
1 × 5 @ 62.5%working
Rest 2:00
1 × 7 @ 62.5%working
Rest 2:00
1 × 4 @ 62.5%working
Rest 2:00
1 × 6 @ 62.5%working
Rest 2:00
1 × 8 @ 62.5%working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 82.5%working
Rest 2:30
1 × 3 @ 92.5%working
Rest 3:00
1 × 1+ AMRAP @ 102.5%amrap
Rest 3:30
1 × 3 @ 97.5%working
Rest 2:30
1 × 5 @ 92.5%working
Rest 2:30
1 × 3 @ 87.5%working
Rest 2:00
1 × 5 @ 82.5%working
Rest 2:00
1 × 3 @ 77.5%working
Rest 2:00
1 × 5+ AMRAP @ 72.5%amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 47.5%working
Rest 1:30
1 × 5 @ 57.5%working
Rest 1:30
1 × 3 @ 67.5%working
Rest 2:00
1 × 5 @ 67.5%working
Rest 2:00
1 × 7 @ 67.5%working
Rest 2:00
1 × 4 @ 67.5%working
Rest 2:00
1 × 6 @ 67.5%working
Rest 2:00
1 × 8 @ 67.5%working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 80%working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 77.5%working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30