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

Google Sheet Workout Export

By nSuns

Experience Intermediate (2-3 years)
Time 47 minutes/day | 6 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

The 2 Suns 6 Linear Progression version of 5/3/1 template is great for beginners because it immediately gets them accustomed to higher training frequency, whereas many novice programs only call for 3x weekly training.

Recommended because:

  • 2x weekly benching
  • 2x weekly squatting (counting the front squat variation)
  • 2x weekly deadlifting (counting the alternate stance variation)
  • Plenty of room to add accessories that address weaknesses

My only recommendation would be to add in some upper back work as an accessory, as the primary lifts programmed here don’t hit it especially hard.

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Description



assistance: chest, arms and back

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

9 sets8 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

8 sets8 reps60s
3.Machine Bench Press
3 sets12-15 reps60s
4.Barbell Biceps Curl
3 sets12-15 reps60s
5.Rope Cable Triceps Extension
3 sets12-15 reps60s
6.Lying Knee Raise (on floor)
3 sets12-15 reps60s

assistance: back and abs

ExerciseSetsRepsRest
1.Barbell Deadlift

See Exercise Notes

9 sets5 reps60s
2.Crossed-Arm Barbell Front Squat

See Exercise Notes

8 sets8 reps60s
3.Pull-up
3 sets12-15 reps60s
4.Ab Crunch Machine
3 sets12-15 reps60s

assistance: shoulders and chest

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

9 sets5 reps60s
2.Barbell Incline Bench Press

See Exercise Notes

8 sets8 reps60s
3.Dumbbell Lateral Raise
3 sets12-15 reps60s
4.Flat Bench Cable Flyes
3 sets12-15 reps60s

assistance: legs and abs

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

9 sets5 reps60s
2.Barbell Sumo Deadlift

See Exercise Notes

8 sets8 reps60s
3.Leg Extensions
3 sets12-15 reps60s
4.Lying Leg Curls
3 sets12-15 reps60s
5.Hanging Leg Raise
3 sets12-15 reps60s

assistance: arms and misc.

ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

9 sets5 reps60s
2.Barbell Close-Grip Bench Press

See Exercise Notes

8 sets8 reps60s
3.Standing Dumbbell Biceps Curl
3 sets12-15 reps60s
4.Rope Cable Triceps Extension
3 sets12-15 reps60s

assistance: upper back and legs

ExerciseSetsRepsRest
1.Barbell Deadlift

See Exercise Notes

8 sets3 reps60s
2.Crossed-Arm Barbell Front Squat

See Exercise Notes

6 sets3 reps60s
3.Lat Pulldown
3 sets12-15 reps60s
4.Lying Leg Curls
3 sets12-15 reps60s

Date Created: 2/12/2020, UTC


Last Updated: 10/30/2021, UTC





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