Intermediate · by n-Suns, r/Fitness
nSuns 5-day LP
High-volume linear progression: nine T1 sets each day, eight T2 sets. The 1+ set at 95% moves that lift's training max every week: 0-1 reps nothing, 2-3 +2.5 kg, more reps more (up to +7.5 kg on squat and deadlift). T2 lifts run off their own training max. Set training maxes first.
- 5 days a week
- repeats weekly
In Iron Ledger every weight below is filled in for you, from your training max or your estimated max, and moves as you progress. Import it from Program → Change program → Global library.
Every week, every day
Week 1
Day 1 · Bench / Press
- Barbell Bench Press1x8 @ 65% + 1x6 @ 75% + 3x4 @ 85% + 1x5 @ 80% + 1x6 @ 75% + 1x7 @ 70% + 1x8+ @ 65%
- Military Press1x6 @ 50% + 1x5 @ 60% + 1x3 @ 70% + 1x5 @ 70% + 1x7 @ 70% + 1x4 @ 70% + 1x6 @ 70% + 1x8 @ 70%
- Barbell Row3x8-12
Day 2 · Squat / Sumo
- Back Squat1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95% + 1x3 @ 90% + 1x3 @ 85% + 1x3 @ 80% + 1x5 @ 75% + 1x5 @ 70% + 1x5+ @ 65%
- Sumo Deadlift1x6 @ 50% + 1x5 @ 60% + 1x3 @ 70% + 1x5 @ 70% + 1x7 @ 70% + 1x4 @ 70% + 1x6 @ 70% + 1x8 @ 70%
- Hanging Leg Raise3x10-15
Day 3 · Press / Incline
- Military Press1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95% + 1x3 @ 90% + 1x3 @ 85% + 1x3 @ 80% + 1x5 @ 75% + 1x5 @ 70% + 1x5+ @ 65%
- Incline Bench Press1x6 @ 40% + 1x5 @ 50% + 1x3 @ 60% + 1x5 @ 60% + 1x7 @ 60% + 1x4 @ 60% + 1x6 @ 60% + 1x8 @ 60%
- Pull-up3x6-10
Day 4 · Deadlift / Front Squat
- Deadlift1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95% + 1x3 @ 90% + 1x3 @ 85% + 1x3 @ 80% + 1x3 @ 75% + 1x3 @ 70% + 1x3+ @ 65%
- Front Squat1x6 @ 35% + 1x5 @ 45% + 1x3 @ 55% + 1x5 @ 55% + 1x7 @ 55% + 1x4 @ 55% + 1x6 @ 55% + 1x8 @ 55%
- Lying Hamstring Curl3x10-15
Day 5 · Bench / Close-Grip
- Barbell Bench Press1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95% + 1x3 @ 90% + 1x5 @ 85% + 1x3 @ 80% + 1x5 @ 75% + 1x3 @ 70% + 1x5+ @ 65%
- Close-Grip Bench Press1x6 @ 40% + 1x5 @ 50% + 1x3 @ 60% + 1x5 @ 60% + 1x7 @ 60% + 1x4 @ 60% + 1x6 @ 60% + 1x8 @ 60%
- Pull-up3x6-10