Free personalized workout plan

2 Suns 5/3/1 Linear Progression (5 day)

By Jim Wendler and n_suns.

Experience
Intermediate (2-3 years)
Time
47 minutes/day | 5 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Powerlifting
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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.

Show More


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 You can do more reps this set
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
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 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
3 sets, 12 - 15 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
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 Set 3-8: 65% of 1RM
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions 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

assistance: shoulders and chest

Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) 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
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline 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
Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press
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 reps if you can)
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

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 (1+) Set 4: 80% of 1RM Set 5: 75% of 1RM Set 6-7: 70% of 1RM Set 8: 65% 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
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/10/2020, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Jim Wendler and n_suns.

Find your perfect workout

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