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nSuns 5/3/1 LP (6 day, squat)
General
Intermediate
Machine strength
Plan Details
The nSuns 5/3/1 LP (6 day, squat) routine by chernyshov.k is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bench/OHP
Est. 135 min
6 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Military Press
8 Sets x 5 Reps
Machine Lat Pulldown
8 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Tue
Squat/Sumo
Est. 100 min
4 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Sumo Deadlift
8 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Wed
OHP/Incline
Est. 102 min
4 exercises
Barbell Military Press
9 Sets x 5 Reps
Barbell Incline Bench Press
8 Sets x 5 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Thu
Deadlift/Front squat
Est. 115 min
4 exercises
Barbell Deadlift
9 Sets x 5 Reps
Barbell Front Squat
8 Sets x 5 Reps
Pull-Up
8 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Fri
Bench/CG
Est. 114 min
5 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Bench Press (Close Grip)
8 Sets x 5 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Sat
Squat/Sumo
Est. 112 min
5 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Sumo Deadlift
8 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
