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2 Suns 5/3/1 Linear Progression (4 Day LP)

By nSuns

Experience
Intermediate (2-3 years)
Time
48 minutes/day | 4 days/week | 4 weeks
Good for
Gain Strength, Build Muscle, Powerlifting
Equipment
Barbell, Flat Bench, Chest Press (Bench Press) Machine, Rope Cable Machine, Tricep Rope Attachment, Pull up bar, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Bodyweight, Seated Ab Crunch Machine, 2 x Dumbbell, Straight Bar Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: liftvault.com

The 2 Suns 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. The novice trainer is unique in that they are able to rapidly recover from training sessions.

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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Workout Overview

Week 1

Day 1: Upper

Day 2: Full Body

Day 3: Rest

Day 4: Upper

Day 5: Full Body

Day 6: Rest

Day 7: Rest


Upper

Scroll to top

assistance: chest, arms and back

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. 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
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
2. 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
Show Alternative Exercises
Machine Bench Press demonstrationPlay Machine Bench Press demonstration
3. Machine Bench Press
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4. Barbell Biceps Curl
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
5. Rope Tricep Extension
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
6. Pull-up
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

assistance: legs and abs

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. 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 (You can do more than 5 reps if you like)
Time between exercises: 60s
Show Alternative Exercises
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
2. 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
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
5. Lying Knee Raise (on floor)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
6. Ab Crunch Machine
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Upper

Scroll to top

assistance: arms and misc.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
9 sets, 5 reps, (rest 60s)
Set 1: 70% of 1RM Set 2: 75% of 1RM Set 3: 85% of 1RM 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 than 5 reps)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
2. 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
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
3. Barbell Close-Grip Bench Press
8 sets, 8 reps, (rest 60s)
Set 1: 35% of 1RM Set 2: 45% of 1RM Remaining Set: 55% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4. Standing Dumbbell Biceps Curl
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
5. Cable Tricep Extension
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

assistance: back and abs

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. 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 than 3 reps)
Time between exercises: 60s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
2. Crossed-Arm Barbell Front Squat
8 sets, 8 reps, (rest 60s)
Set 1: 30% of 1RM Set 2: 40% of 1RM Remaining Set: 50% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4. Lying Knee Raise (on floor)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/11/2020, UTC


Last Updated: 10/1/2021, UTC

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