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

By nSuns

Experience
Intermediate (2-3 years)
Time
63 minutes/day | 4 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Powerlifting
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Pull up 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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assistance: chest, arms and back

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
9 sets, 8, 6, 4, 4, 4, 5, 6, 7, 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
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
8 sets, 6, 5, 3, 5, 7, 4, 6, 8 reps, (rest 60s)
Set 1: 45% of 1RM Set 2: 55% of 1RM Remaining Sets: 65% of 1RM
Show Alternative Exercises
Machine Bench Press demonstrationPlay Machine Bench Press demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

assistance: legs and abs

Barbell Squat demonstrationPlay Barbell Squat demonstration
9 sets, 5, 3, 1, 3, 3, 3, 5, 5, 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)
Show Alternative Exercises
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
8 sets, 5, 5, 3, 5, 7, 4, 6, 8 reps, (rest 60s)
Set 1: 45% of 1RM Set 2: 55% of 1RM Remaining Sets: 65% of 1RM
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

assistance: arms and misc.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
9 sets, 5, 3, 1, 3, 5, 3, 5, 3, 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)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
8 sets, 6, 5, 3, 5, 7, 4, 6, 8 reps, (rest 60s)
Set 1: 35% of 1RM Set 2: 45% of 1RM Remaining Sets: 55% of 1RM
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
8 sets, 6, 5, 3, 5, 7, 4, 6, 8 reps, (rest 60s)
Set 1: 35% of 1RM Set 2: 45% of 1RM Remaining Set: 55% of 1RM
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

assistance: back and abs

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
9 sets, 5, 3, 1, 3, 3, 3, 3, 3, 3 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)
Show Alternative Exercises
Crossed-Arm Barbell Front Squat
8 sets, 5, 5, 3, 5, 7, 4, 6, 8 reps, (rest 60s)
Set 1: 30% of 1RM Set 2: 40% of 1RM Remaining Set: 50% of 1RM
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/11/2020, UTC


Last Updated: 4/18/2021, UTC

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