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

By Myworkouts

Experience
Intermediate (2-3 years)
Time
41 minutes/day | 6 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, 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, Incline Bench, 2 x Dumbbell, Bodyweight, Tricep Press Down Bar (V-Shaped) Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description


Chest, Shoulders, Biceps, Triceps, Lats

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assistance: chest, arms and back

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 (You can do more reps)
Time between exercises: 60s
Tempo: 1/0/1/0
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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
Tempo: 1/0/1/0
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3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Biceps Curl
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rope Tricep Extension
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Back (Lower), Hamstrings

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assistance: legs and abs

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
Time between exercises: 60s
Tempo: 1/0/1/0
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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
Tempo: 1/0/1/0
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Leg Extensions
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Leg Curls
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Leg Curls
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Shoulders, Chest

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assistance: shoulders and chest

Standing Barbell Military Press (AKA Overhead Press)
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
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Incline 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
Tempo: 1/0/1/0
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Dumbbell Lateral Raise
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Incline Dumbbell Press
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Back (Lower), Traps, Glutes, Lats, Hip Flexors, Abs

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assistance: back and abs

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
Time between exercises: 60s
Tempo: 1/0/1/0
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Crossed-Arm Barbell Front Squat
8 sets, 8 reps, (rest 60s)
Set 1: 30% of 1RM Set 2: 40% of 1RM Remaining Sets: 50% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Chin-up
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Knee Raise (on floor)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest, Triceps, Biceps

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assistance: arms and misc.

Barbell Bench Press
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
Time between exercises: 60s
Tempo: 1/0/1/0
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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
Tempo: 1/0/1/0
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Standing Dumbbell Biceps Curl
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Back (Lower), Lats, Hamstrings

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assistance: upper back and legs

Barbell Back Squat
8 sets, 3 reps, (rest 60s)
65% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Sumo Deadlift
1 set, 1 reps, (rest 60s)
50% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Barbell Row
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Leg Extensions
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Leg Curls
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:09:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:09:00 GMT+0000 (Coordinated Universal Time)

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