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nSuns (/u/n-suns AKA 2-Suns) 5/3/1 Linear Progression 6-day split routine for building power and strength through volume of the big lifts.
Barbell Bench Press
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9x8 reps |
rest: 60s
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Barbell Military Press
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8x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x8 reps |
rest: 60s
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Weighted Pull-Up
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 60s
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Weighted Tricep Dip
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3x12 reps |
rest: 60s
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Barbell Squat
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9x5 reps |
rest: 60s
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Barbell Sumo Deadlift
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8x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 60s
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Barbell Military Press
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9x5 reps |
rest: 60s
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Barbell Incline Bench Press
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8x8 reps |
rest: 60s
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Chin-Up
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
|
Barbell Deadlift
|
9x5 reps |
rest: 60s
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Barbell Front Squat
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8x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Weighted Pull-Up
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3x12 reps |
rest: 60s
|
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Dumbbell Bent-Over Reverse Fly
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3x12 reps |
rest: 60s
|
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Cable Seated Row
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x12 reps |
rest: 60s
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Barbell Bench Press
|
9x5 reps |
rest: 60s
|
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Barbell Bench Press (Close Grip)
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8x8 reps |
rest: 60s
|
||
Pull-Up (Hammer Grip)
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Cable Seated Curl
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3x12 reps |
rest: 60s
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Barbell Deep Squat
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8x3 reps |
rest: 30s
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Barbell Sumo Deadlift
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6x3 reps |
rest: 30s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
|
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Barbell Lunge
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
|