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2 Suns 5/3/1 Linear Progression (6 Day-Squat)

By nSuns

Experience
Beginner (1-2 years)
Time
55 minutes/day | 6 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
70%
Description
Source: liftvault.com

The 2 Suns Linear Progression version of 5/3/1 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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Day 1

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assistance: chest, arms and back

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
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)
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, 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. Machine Bench Press
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
4. Barbell Biceps Curl
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
5. Rope Pressdown
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
6. Pull-up
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Day 2

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assistance: legs and abs

Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
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
2. Barbell Sumo Deadlift
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. Leg Extensions
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Day 3

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assistance: shoulders and chest

Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
1. Standing Barbell Military Press (AKA Overhead Press)
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
2. Barbell Incline Bench Press
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
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press▶
4. Incline Dumbbell Press
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Day 4

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assistance: back and abs

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
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
Show Alternative Exercises
Crossed-Arm Barbell Front Squat▶
2. 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 Sets: 50% of 1RM
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3. Chin-up
3 sets, 12 - 15 reps, (rest 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)
Show Alternative Exercises

Day 5

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assistance: arms and misc.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
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 Set 9: 60% of 1RM
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
2. Close-Grip Bench Press
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
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3. Standing Dumbbell Biceps Curl
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
4. Cable Triceps Pressdown
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Day 6

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assistance: upper back and legs

Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
8 sets, 3 reps, (rest 60s)
65% of 1RM
Show Alternative Exercises
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
2. Barbell Sumo Deadlift
1 set, 1 reps, (rest 60s)
50% of 1RM
Show Alternative Exercises
Bent Over Barbell Row▶
3. Bent Over Barbell Row
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4. Leg Extensions
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
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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