2_Suns 531 LP 1RM TM 1RM TM Units

Squat 100 95 Deadlift 100 135 kg

Bench Press 100 87.5 OHP 100 55

Monday
Bench 57.5 x8 65 x6 75 x4 75 x4 75 x4 70 x5 65
OHP 27.5 x6 32.5 x5 37.5 x3 37.5 x5 37.5 x7 37.5 x4 37.5

Tuesday
Squat 72.5 x5 80 x3 90 x1+ 85 x3 80 x3 75 x3 72.5
Sumo Dead 67.5 x5 80 x5 95 x3 95 x5 95 x7 95 x4 95

Wednesday
OHP 42.5 x5 47.5 x3 52.5 x1+ 50 x3 47.5 x3 45 x3 42.5
Incline Bench 35 x6 45 x5 52.5 x3 52.5 x5 52.5 x7 52.5 x4 52.5

Thursday
Deadlift 102.5 x5 115 x3 127.5 x1+ 122.5 x3 115 x3 107.5 x3 102.5
Front Squat 32.5 x5 42.5 x5 52.5 x3 52.5 x5 52.5 x7 52.5 x4 52.5

Friday
Bench 65 x5 75 x3 82.5 x1+ 80 x3 75 x5 70 x3 65
CGBP 35 x6 45 x5 52.5 x3 52.5 x5 52.5 x7 52.5 x4 52.5

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your perform
Each week, increase your training max if you were able to complete all the reps. 0 no increase
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 2,5 - 5 kg
Assistance work is done like bodybuilding, and can be changed to fit your needs.
 Units Precision
kg 2.5

assistance: chest, arms and back

x6 62.5 x7 57.5 x8+
x6 37.5 x8

assistance: legs and abs

x5 67.5 x5 62.5 x5+
x6 95 x8

assistance: shoulders and chest

x5 37.5 x5 35 x5+
x6 52.5 x8

assistance: back and abs

x3 95 x3 87.5 x3+
x6 52.5 x8

assistance: arms and misc.

x5 62.5 x3 57.5 x5+
x6 52.5 x8

TM based on your performance in the 1+ sets.

1-2 add 2,5 kg
>5 add 5 - 7,5 kg
2_Suns 531 LP 1RM TM 1RM TM Units
Squat 95 95 Deadlift 152.5 135 kg
Bench Press 90 87.5 OHP 62.5 57.5

Monday
Bench 57.5 x8 65 x6 75 x4 75 x4 75 x4 70 x5 65
OHP 30 x6 35 x5 40 x3 40 x5 40 x7 40 x4 40

Tuesday
Squat 72.5 x5 80 x3 90 x1+ 85 x3 80 x3 75 x3 72.5
Sumo Dead 67.5 x5 80 x5 95 x3 95 x5 95 x7 95 x4 95

Thursday
Bench 65 x5 75 x3 82.5 x1+ 80 x3 75 x5 70 x3 65
CGBP 35 x6 45 x5 52.5 x3 52.5 x5 52.5 x7 52.5 x4 52.5

Friday
Deadlift 102.5 x5 115 x3 127.5 x1+ 122.5 x3 115 x3 107.5 x3 102.5
Front Squat 32.5 x5 42.5 x5 52.5 x3 52.5 x5 52.5 x7 52.5 x4 52.5

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your perform
Each week, increase your training max if you were able to complete all the reps. 0 no increase
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 2,5 - 5 kg
Assistance work is done like bodybuilding, and can be changed to fit your needs.

Extra Options Monday Bench Difficulty CGBP Difficulty

revised -2.5% revised -10%
 Units Precision
kg 2.5

assistance: chest, arms and back

x6 62.5 x7 57.5 x8+
x6 40 x8

assistance: legs and abs

x5 67.5 x5 62.5 x5+
x6 95 x8

assistance: arms and misc.

x5 62.5 x3 57.5 x5+
x6 52.5 x8

assistance: back and abs

x3 95 x3 87.5 x3+
x6 52.5 x8

TM based on your performance in the 1+ sets.

1-2 add 2,5 kg
>5 add 5 - 7,5 kg
2_Suns 531 LP 1RM TM 1RM TM Units
Squat 100 90 Deadlift 100 90 lb
Bench Press 100 142.5 OHP 100 90

Monday
Bench 95 x8 105 x6 120 x4 120 x4 120 x4 115 x5 105
OHP 45 x6 55 x5 65 x3 65 x5 65 x7 65 x4 65

Tuesday
Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65

Wednesday
OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Incline Bench 55 x6 70 x5 85 x3 85 x5 85 x7 85 x4 85

Thursday
Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50

Friday
Bench 105 x5 120 x3 135 x1+ 130 x3 120 x5 115 x3 105
CGBP 55 x6 70 x5 85 x3 85 x5 85 x7 85 x4 85

Saturday
Squat 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65
Sumo Dead 50 x3 50 x3 50 x3 50 x3 50 x3 50 x3

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your perform
Each week, increase your training max if you were able to complete all the reps. 0 no increase
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 5 - 10 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.
 Units Precision
lb 5

assistance: chest, arms and back

x6 100 x7 95 x8+
x6 65 x8

assistance: legs and abs

x5 65 x5 60 x5+
x6 65 x8

assistance: shoulders and chest

x5 65 x5 60 x5+
x6 85 x8

assistance: back and abs

x3 65 x3 60 x3+
x6 50 x8

assistance: arms and misc.

x5 100 x3 95 x5+
x6 85 x8

assistance: upper back and legs

x3 65 x3

TM based on your performance in the 1+ sets.

1-2 add 5 lb
>5 add 10 - 15 lb
2_Suns 531 LP 1RM TM 1RM TM Units
Squat 100 90 Deadlift 100 90 lb
Bench Press 100 90 OHP 100 90

Monday
Bench 60 x8 70 x6 75 x4 75 x4 75 x4 70 x5 70
OHP 45 x6 55 x5 65 x3 65 x5 65 x7 65 x4 65

Tuesday
Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50

Wednesday
OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55

Thursday
Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65

Friday
Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55

Saturday
Deadlift 65 x3 65 x3 65 x3 65 x3 65 x3 65 x3 65
Front Squat 50 x3 50 x3 50 x3 50 x3 50 x3 50 x3

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your perform
Each week, increase your training max if you were able to complete all the reps. 0 no increase
You will have to manually enter your new TM, which will overwrite the formula. 3-4 add 5 - 10 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.
 Units Precision
lb 5

assistance: chest, arms and back

x6 65 x7 60 x8+
x6 65 x8

assistance: back and abs

x3 65 x3 60 x3+
x6 50 x8

assistance: shoulders and chest

x5 65 x5 60 x5+
x6 55 x8

assistance: legs and abs

x5 65 x5 60 x5+
x6 65 x8

assistance: arms and misc.

x5 65 x3 60 x5+
x6 55 x8

assistance: upper back and legs

x3 65 x3

TM based on your performance in the 1+ sets.

1-2 add 5 lb
>5 add 10 - 15 lb