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n-Suns 5/3/1 LP
General
Intermediate
Machine strength
Plan Details
The n-Suns 5/3/1 LP routine by Smarkwe2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Personalized version of n-Suns variant of Wendler's 5/3/1 program with linear progression. 1+ sets indicate AMRAP with good form. If 0-1 reps do not increase weights, 2-3 reps add 5 lbs to your training max (TM) and recalculate weights, 4-5 reps add 5-10 lbs to your TM and recalculate weights, 5+ reps add 10-15 lbs to your TM and recalculate weights.
Routine detail
Day 1
OHP, Incline Bench, Shoulders Chest
Est. 61 min
6 exercises
Barbell Military Press
9 Sets x 6 Reps
Barbell Incline Bench Press
8 Sets x 6 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Day 2
Squat, Sumo Dead, Legs Abs
Est. 57 min
5 exercises
Smith Machine Squat
9 Sets x 8 Reps
Barbell Sumo Deadlift
8 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Day 4
Bench, Close Grip Bench, Arms
Est. 59 min
6 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Bench Press (Close Grip)
8 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 5
Deadlift, Front Squat, Back Abs
Est. 58 min
6 exercises
Barbell Deadlift
9 Sets x 5 Reps
Smith Machine Front Squat
8 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
