2_Suns 531 LP - 4 Day

Goal -High Volume, Powerlifting, Strength

level -Beginner, Intermediate

period -Indifinate

uses 1rm percentage -Yes

Description -

nSuns 5/3/1 is a high-volume, linear progression powerlifting program suitable for late-stage novices to early intermediates. Inspired by Jim Wendler's 5/3/1, the program emphasizes rigorous volume and quick weekly progressions. It's designed for building strength through frequent, structured li

...

Want to copy, edit and start tracking your progress with this?

Copy Program

Routine -

Week 1

Monday

Exercise	Sets	Reps	% of Max
Bench Press	1	8	60%
	1	6	70%
	3	4	75%
	1	5	70%
	1	6	70%
	1	7	65%
	1	8+	60%
Overhead Press	1	6	50%
	1	5	55%
	1	3	65%
	1	5	65%
	1	7	65%
	1	4	65%
	1	6	65%
	1	8	65%

Tuesday

Exercise	Sets	Reps	% of Max
Squat	1	5	70%
	1	3	75%
	1	1+	85%
	1	3	80%
	1	3	75%
	1	3	70%
	1	5	70%
	1	5	65%
	1	5+	60%
Sumo Deadlift	1	5	50%
	1	5	55%
	1	3	65%
	1	5	65%
	1	7	65%
	1	4	65%
	1	6	65%
	1	8	65%

Thursday

Exercise	Sets	Reps	% of Max
Bench Press	1	5	75%
	1	3	85%
	1	1+	95%
	1	3	90%
	1	5	85%
	1	3	80%
	1	5	75%
	1	3	70%
	1	5+	65%
Close Grip Bench Press	1	6	50%
	1	5	60%
	1	3	70%
	1	5	70%
	1	7	70%
	1	4	70%
	1	6	70%
	1	8	70%

Friday

Exercise	Sets	Reps	% of Max
Deadlift	1	5	75%
	1	3	85%
	1	1+	95%
	1	3	90%
	1	3	85%
	1	3	80%
	1	3	75%
	1	3	70%
	1	3+	65%
Front Squat	1	5	35%
	1	5	45%
	1	3	55%
	1	5	55%
	1	7	55%
	1	4	55%
	1	6	55%
	1	8	55%

Written By@powerpro

Last Updated6/20/2024