Scribd
Upload
10 views8 pages

2 - Suns 531LP (4 Day, 5 Day, 6 Day Deadlift, 6 Day Squat)

The document outlines a weekly workout plan based on the 2_Suns 531 LP program, detailing exercises, sets, and repetitions for various muscle groups. It emphasizes the importance of entering personal one-rep maxes (1RM) to calculate training maxes (TM) and suggests increasing TM based on performance. Additionally, it includes guidance on adjusting assistance work to fit individual needs.

Uploaded by

SYDmen99
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
10 views8 pages

2 - Suns 531LP (4 Day, 5 Day, 6 Day Deadlift, 6 Day Squat)

The document outlines a weekly workout plan based on the 2_Suns 531 LP program, detailing exercises, sets, and repetitions for various muscle groups. It emphasizes the importance of entering personal one-rep maxes (1RM) to calculate training maxes (TM) and suggests increasing TM based on performance. Additionally, it includes guidance on adjusting assistance work to fit individual needs.

Uploaded by

SYDmen99
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 8

To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.

com
2_Suns 531 LP 1RM TM 1RM TM Units Precision
Squat 100 90 Deadlift 100 90 lb 5
Bench Press 100 90 OHP 100 90

Monday assistance: chest, arms and


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

Tuesday assistance: legs an


Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65

Thursday assistance: arms and


Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55

Friday assistance: back an


Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM). Increase TM based on your performance in the 1
Each week, increase your training max if you were able to complete all the reps. 0 no increase 1-2
You will have to manually enter your new TM, which will overwrite the formula. 3 - 4 add 5 - 10 lb >5
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%
Precision
5

assistance: chest, arms and back


x7 60 x8+
x8

assistance: legs and abs


x5 60 x5+
x8

assistance: arms and misc.


x3 60 x5+
x8

assistance: back and abs


x3 60 x3+
x8

on your performance in the 1+ sets.


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

Monday assistance: chest, arms and


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

Tuesday assistance: legs and


Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65

Wednesday assistance: shoulders and c


OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55

Thursday assistance: back and


Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50

Friday assistance: arms and m


Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55

Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TMIncrease TM based on your performance in
Each week, increase your training max if you were able to complete all the r 0 no increase 1-2
You will have to manually enter your new TM, which will overwrite the form3 - 4 add 5 - 10 lb >5
Assistance work is done like bodybuilding, and can be changed to fit your needs.
Precision
5

sistance: chest, arms and back


x7 60 x8+
x8

assistance: legs and abs


x5 60 x5+
x8

ssistance: shoulders and chest


x5 60 x5+
x8

assistance: back and abs


x3 60 x3+
x8

assistance: arms and misc.


x3 60 x5+
x8

d on your performance in the 1+ sets.


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

Monday assistance: chest, arms and


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

Tuesday assistance: legs and


Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65

Wednesday assistance: shoulders and c


OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55

Thursday assistance: back and


Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50

Friday assistance: arms and m


Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55

Saturday assistance: upper back and


Squat 65 x3 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 (TMIncrease TM based on your performance in
Each week, increase your training max if you were able to complete all the r 0 no increase 1-2
You will have to manually enter your new TM, which will overwrite the form3 - 4 add 5 - 10 lb >5
Assistance work is done like bodybuilding, and can be changed to fit your needs.
Precision
5

sistance: chest, arms and back


x7 60 x8+
x8

assistance: legs and abs


x5 60 x5+
x8

ssistance: shoulders and chest


x5 60 x5+
x8

assistance: back and abs


x3 60 x3+
x8

assistance: arms and misc.


x3 60 x5+
x8

ssistance: upper back and legs


x3

d on your performance in the 1+ sets.


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

Monday assistance: chest, arms and


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

Tuesday assistance: back and


Deadlift 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65
Front Squat 30 x5 40 x5 50 x3 50 x5 50 x7 50 x4 50 x6 50

Wednesday assistance: shoulders and c


OHP 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65
Incline Bench 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55

Thursday assistance: legs and


Squat 70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65 x7 65 x4 65 x6 65

Friday assistance: arms and m


Bench 70 x5 75 x3 85 x1+ 80 x3 75 x5 70 x3 70 x5 65
CGBP 35 x6 45 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55

Saturday assistance: upper back and


Deadlift 65 x3 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 (TMIncrease TM based on your performance in
Each week, increase your training max if you were able to complete all the r 0 no increase 1-2
You will have to manually enter your new TM, which will overwrite the form3 - 4 add 5 - 10 lb >5
Assistance work is done like bodybuilding, and can be changed to fit your needs.
Precision
5

sistance: chest, arms and back


x7 60 x8+
x8

assistance: back and abs


x3 60 x3+
x8

ssistance: shoulders and chest


x5 60 x5+
x8

assistance: legs and abs


x5 60 x5+
x8

assistance: arms and misc.


x3 60 x5+
x8

ssistance: upper back and legs


x3

d on your performance in the 1+ sets.


add 5 lb
add 10 - 15 lb

You might also like