Free personalized workout plan

2 nSuns 5/3/1 Linear Progression (6 Day Deadlift)

By Myworkouts

Experience
Intermediate (2-3 years)
Time
41 minutes/day | 6 days/week | 4 weeks
Good for
Powerlifting, Gain Strength, Build Muscle
Equipment
Barbell, Flat Bench, Chest Press (Bench Press) Machine, Rope Cable Machine, Tricep Rope Attachment, Bodyweight, Squat Rack, Pull up bar, Seated Ab Crunch Machine, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Leg Extension Machine, Lying Leg Curl Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Chest, Shoulders, Biceps, Triceps, Hip Flexors, Abs

Scroll to top

assistance: chest, arms and back

Barbell Bench Press
9 sets, 8 reps, (rest 60s)
Set 1: 60% of 1RM Set 2: 70% of 1RM Set 3-5: 75% of 1RM Set 6-7: 70% of 1RM Set 8: 65% of 1RM Set 9: 60% of 1RM (You can do more sets if you can)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
8 sets, 8 reps, (rest 60s)
Set 1: 45% of 1RM Set 2: 55% of 1RM Remaining Sets: 65% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Tricep Extension
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Knee Raise (on floor)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Traps, Glutes, Lats, Abs

Scroll to top

assistance: back and abs

Barbell Deadlift
9 sets, 5 reps, (rest 60s)
Set 1: 70% of 1RM Set 2: 75% of 1RM Set 3: 85% of 1RM (1+) Set 4: 80% of 1RM Set 5: 75% of 1RM Set 6-7: 70% of 1RM Set 8: 65% of 1RM set 9: 60% of 1RM (You can do more sets if you can)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crossed-Arm Barbell Front Squat
8 sets, 8 reps, (rest 60s)
Set 1: 30% of 1RM Set 2: 40% of 1RM Remaining Sets: 50% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pull-up
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Ab Crunch Machine
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Shoulders, Chest

Scroll to top

assistance: shoulders and chest

Standing Barbell Military Press (AKA Overhead Press)
9 sets, 5 reps, (rest 60s)
Set 1: 70% of 1RM Set 2: 75% of 1RM Set 3: 85% of 1RM (1+) Set 4: 80% of 1RM Set 5: 75% of 1RM Set 6-7: 70% of 1RM Set 8: 65% of 1RM Set 9: 60% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Incline Bench Press
8 sets, 8 reps, (rest 60s)
Set 1: 35% of 1RM Set 2: 45% of 1RM Remaining Sets: 55% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Flat Bench Cable Flyes
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Back (Lower), Hamstrings, Hip Flexors

Scroll to top

assistance: legs and abs

Barbell Back Squat
9 sets, 5 reps, (rest 60s)
Set 1: 70% of 1RM Set 2: 75% of 1RM Set 3: 85% of 1RM (1+) Set 4: 80% of 1RM Set 5: 75% of 1RM Set 6-7: 70% of 1RM Set 8: 65% of 1RM Set 9: 60% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Sumo Deadlift
8 sets, 8 reps, (rest 60s)
Set 1: 45% of 1RM Set 2: 55% of 1RM Remaining Sets: 65% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hanging Leg Raise
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Chest, Triceps, Biceps

Scroll to top

assistance: arms and misc.

Barbell Bench Press
9 sets, 5 reps, (rest 60s)
Set 1: 70% of 1RM Set 2: 75% of 1RM Set 3: 85% of 1RM (1+) Set 4: 80% of 1RM Set 5: 75% of 1RM Set 6-7: 70% of 1RM Set 8: 65% of 1RM Set 9: 60% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Close-Grip Bench Press
8 sets, 8 reps, (rest 60s)
Set 1: 35% of 1RM Set 2: 45% of 1RM Remaining Sets: 55% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Dumbbell Biceps Curl
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Tricep Extension
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Traps, Glutes, Lats, Hamstrings

Scroll to top

assistance: upper back and legs

Barbell Deadlift
8 sets, 3 reps, (rest 60s)
65% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crossed-Arm Barbell Front Squat
6 sets, 3 reps, (rest 60s)
50% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lat Pulldown
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:09:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:09:01 GMT+0000 (Coordinated Universal Time)

Similar Workouts

More Workouts by nSuns

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.