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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!)
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 1+ 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 10-15
Lb or Kg? Lb
1RM's: 0 0 0
n(awkz)Suns 531 LP Row Chin Up Bench
TM's 0 0 0
Day 1
Supinated BB Row 0 x5 0 x3 0 1+ 0 x3 0 x5 0 x3 0 x5
Pull Up 0 x10 0 x10 0 x10 0 x10 0 x10
Accessories ACCESSORIES/ASSISTANCE (example- face pull, barbell curl, farmer's walk (4x8
Day 2
Bench Press 0 x5 0 x3 0 x1+ 0 x3 0 x5 0 x3 0 x5
OHP 0 x10 0 x10 0 x10 0 x10 0 x10
Accessories ACCESSORIES/ASSISTANCE (example- dip, lying tricep extension, lateral raise (4x
Day 3
Squat 0 x5 0 x3 0 x1+ 0 x3 0 x5 0 x3 0 x5
Sumo Deadlif 0 x10 0 x10 0 x10 0 x10 0 x10
Accessories ACCESSORIES/ASSISTANCE (example- romanian deadlif, calf raise, hanging leg raise
Day 4
Chin Up 0 x5 0 x3 0 x1+ 0 x3 0 x5 0 x3 0 x5
Pronated BB Row 0 x10 0 x10 0 x10 0 x10 0 x10
Accessories ACCESSORIES/ASSISTANCE (example- face pull, hammer curl, farmer's walk (4x8
Day 5
OHP 0 x5 0 x3 0 x1+ 0 x3 0 x5 0 x3 0 x5
Incline Bench Press 0 x10 0 x10 0 x10 0 x10 0 x10
Accessories ACCESSORIES/ASSISTANCE (example- dip, lying tricep extension, lateral raise (4x
Day 6
Deadlif 0 x5 0 x3 0 1+ 0 x3 0 x5 0 x3 0 x5
Front Squat 0 x10 0 x10 0 x10 0 x10 0 x10
Accessories ACCESSORIES/ASSISTANCE (example- romanian deadlif, calf raise, hanging leg raise
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90% of your true max.
all the reps
e formula (that is okay!)
to fit your needs
in the 1+ set each day
your TM by 5lb
increase your TM by 10-15lb

0 0 0
OHP Squat Deadlif
0 0 0

0 x3 0 x5+

ell curl, farmer's walk (4x8))

0 x3 0 x5+

extension, lateral raise (4x8))

0 x3 0 x5+

calf raise, hanging leg raise (4x8))

0 x3 0 x5+

mer curl, farmer's walk (4x8))

0 x3 0 x5+

extension, lateral raise (4x8))

0 x3 0 x5+

calf raise, hanging leg raise (4x8))

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Lb
Kg
5