N Suns 5-3-1 LP PPL with BBB - Lift Vault PDF

Preview

Summary

All exercises Sets & Reps: Legs 1 Day 1:
Squat: 3 Sets x 4 Reps (80% 1 RM) Romanian Deadlift:3 Sets x 10 Reps Single Leg Press: 3 Sets x 15 Reps Eccentric Leg Extension: 3 Sets x 10-12 Seated Leg Curls: 3 Sets x 10-12 Reps Standing Calf Raise: 3 Sets x 10-12 Reps *Decline Crunches: 2 Sets x 10...

Description

1

Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. Each week, increase your training max if you were able to complete all the reps You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)

-?Lb Kg

IF YOU WANT TO MAINTAIN THE Training Max (TM) FORMULA, ADJUST 1RM (BLUE CELLS) Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs

5

How much you will increase your TM each week is based on how you perform in the AMRAP(+) set each day If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb Lb or Kg?

Lb The 1RM/TM values here are used for ALL WEEKS. When you adjust 1RM, always do it here! All Weeks will update.

100 100 100 100 Bench Deadlift Press 90 90 90 90 285 110 Monday (Push) Barbell BP 60 x5 70 x5 75 5+ OHP 55 x10 55 x10 55 x10 55 x10 55 x10 Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises

n-Suns 531 LP

1RM's: TM's

Squat:

Tuesday (Pull) Deadlift Barbell Row Assistance:

60 x5 70 x5 75 x5+ 45 x10 45 x10 45 x10 45 x10 45 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

Wednesday (Legs) Back Squat Back Squat Assistance:

60 x5 45 x10

70 x5 45 x10

75 x5+ 45 x10 45 x10 45 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

Thursday (Push) OHP Barbell BP Assistance: Friday (Pull) Barbell Row Sumo Deadlift Assistance:

60 x5 70 x5 75 x5+ 55 x10 55 x10 55 x10 55 x10 55 x10 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises

65 x5 75 x5 85 x5+ 65 x5 65 x5 45 x10 45 x10 45 x10 45 x10 45 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

Saturday (Legs) Front Squat Back Squat Assistance:

60 x5 45 x10

70 x5 45 x10

75 x5 45 x10 45 x10 45 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

F. Squat

100 90

Row

100 90

Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. Each week, increase your training max if you were able to complete all the reps You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!) ADJUST 1RM ON "WEEK 1" TAB TO KEEP FORMULAS WORKING Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs How much you will increase your TM each week is based on how you perform in the AMRAP(+) set each day If you get 0-1 reps, do not increase your TM If you get 4-5 reps, increase your TM 5-10lb Lb or Kg?

If you get 2-3 Reps, increase your TM by 5lb If you get more than 5 Reps, increase your TM by 10-15lb

Lb

Adjust 1RM values on 'Week 1' Sheet - new values will appear on all sheets. Monday (Push) Barbell BP OHP Assistance: Tuesday (Pull) Deadlift Barbell Row Assistance:

65 x3 55 x10

80 3+ 55 x10

55 x10

55 x10

3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises

65 x3

70 x3

80 x3+

45 x10 45 x10 45 x10 45 x10 45 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

Wednesday (Legs) Back Squat 65 x3 Back Squat Assistance:

70 x3 55 x10

70 x3

50 x10

50 x10

65 x3

70 x3

80 x3+ 50 x10 50 x10 50 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

Thursday (Push) OHP Barbell BP Assistance: Friday (Pull) Barbell Row Sumo Deadlift Assistance: Saturday (Legs) Front Squat Back Squat Assistance:

80 x3+

55 x10 55 x10 55 x10 55 x10 55 x10 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises

65 x5

75 x5

85 x5+

65 x5

65 x5

50 x10 50 x10 50 x10 50 x10 50 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

65 x5

70 x5

50 x10

45 x10

80 3+ 45 x10 45 x10 45 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

-?Lb Kg 5

Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. Each week, increase your training max if you were able to complete all the reps You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!) ADJUST 1RM ON "WEEK 1" TAB TO KEEP FORMULAS WORKING Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs How much you will increase your TM each week is based on how you perform in the AMRAP(+) set each day If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb Lb or Kg?

Lb

Adjust 1RM values on 'Week 1' Sheet - new values will appear on all sheets. Monday (Push) Barbell BP 70 x5 75 x3 85 1+ OHP 55 x10 55 x10 55 x10 55 x10 55 x10 Assistance: 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises Tuesday (Pull) Deadlift Barbell Row Assistance:

70 x5 75 x3 85 x1+ 45 x10 45 x10 45 x10 45 x10 45 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

Wednesday (Legs) Back Squat 70 x5 Back Squat 50 x10 Assistance:

75 x3 50 x10

85 x1+ 50 x10 50 x10 50 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

Thursday (Push) OHP Barbell BP Assistance: Friday (Pull) Barbell Row Sumo Deadlift Assistance:

70 x5 75 x3 85 x1+ 55 x10 55 x10 55 x10 55 x10 55 x10 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises

65 x5 75 x5 85 x5+ 65 x5 65 x5 50 x10 50 x10 50 x10 50 x10 50 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

Saturday (Legs) Front Squat Back Squat Assistance:

70 x5 50 x10

75 x5 45 x10

85 1+ 45 x10 45 x10 45 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

-?Lb Kg 5

Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. Each week, increase your training max if you were able to complete all the reps You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!) ADJUST 1RM ON "WEEK 1" TAB TO KEEP FORMULAS WORKING Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs How much you will increase your TM each week is based on how you perform in the AMRAP(+) set each day If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb Lb or Kg?

Lb

Adjust 1RM values on 'Week 1' Sheet - new values will appear on all sheets. Monday (Push) Dumbbell Bench OHP Assistance:

35 x5 45 x3 55 1+ 55 x10 55 x10 55 x10 55 x10 55 x10 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises

Tuesday (Pull) Deadlift Barbell Row Assistance:

35 x5 45 x3 55 x1+ 45 x10 45 x10 45 x10 45 x10 45 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

Wednesday (Legs) Squats 35 x5 Front Squats 35 x10 Assistance:

45 x3 35 x10

55 x1+ 35 x10 35 x10 35 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

Thursday (Push) OHP Dumbbell Bench Assistance: Friday (Pull) Barbell Row Sumo Deadlift Assistance:

35 x5 45 x3 55 x1+ 65 x10 65 x10 65 x10 65 x10 65 x10 3x8-12 InclineDB | 3x8-12 PushDowns / SS Lat Raises | 3x8-12 Overhead Extensions / SS Lat Raises

40 x5 50 x5 60 x5+ 60 x5 60 x5 45 x10 45 x10 45 x10 45 x10 45 x10 3x8 PullUps | 3x8-12 Seated Cable Rows | 5x15-20 FacePulls | 4x8-12 HammerCurls | 4x8-12 DB Curls

Saturday (Legs) Front Squat Back Squat Assistance:

35 x5 45 x10

45 x5 45 x10

55 1+ 45 x10 45 x10 45 x10 3x8-12 Leg Press | 3x8-12 Leg Curls | 5x8-12 Calf Raises

-?Lb Kg 5...