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

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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