Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true

max.
Each week, increase your training max if you were able to complete all the reps
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
How much you will increase your TM each week is based on how you perform in the 1+ set each day
If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb
If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb
Lb or Kg? Kg
1RM's: 185.0 117.0 190.0
n-Suns 531 LP Squat: Bench Deadlift
TM's 167.5 107.5 172.5
Monday
Bench 70.0 x8 80.0 x6 92.5 x4 92.5 x4 92.5 x4 85.0 x5 80.0 x6
OHP 37.5 x6 42.5 x5 50.0 x3 50.0 x5 50.0 x7 50.0 x4 50.0 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 125.0 x5 142.5 x3 160.0 x1+ 150.0 x3 142.5 x3 135.0 x3 125.0 x5
Sumo Dead 87.5 x5 102.5 x5 120.0 x3 120.0 x5 120.0 x7 120.0 x4 120.0 x6
Assistance: Legs, Abs
Thursday
Bench 80.0 x5 92.5 x3 102.5 x1+ 97.5 x3 92.5 x5 85.0 x3 80.0 x5
C.G.Bench 42.5 x6 55.0 x5 65.0 x3 65.0 x5 65.0 x7 65.0 x4 65.0 x6
Assistance: Arms, Other
Friday
Deadlift 130.0 x5 147.5 x3 165.0 x1+ 155.0 x3 147.5 x3 137.5 x3 130.0 x3
Front Squat 57.5 x5 75.0 x5 92.5 x3 92.5 x5 92.5 x7 92.5 x4 92.5 x6
Assistance: Back, Abs

Also available on Boostcamp App

 90% of your true max.
all the reps
formula (that is okay!)
to fit your needs
n the 1+ set each day
our TM by 5lb
crease your TM by 10-15lb

80.0
Press
72.5

75.0 x7 70.0 x8+

50.0 x8

117.5 x5 110.0 x5+

120.0 x8

75.0 x3 70.0 x5+

65.0 x8

120.0 x3 112.5 x3+

92.5 x8
 -?-
Lb
Kg
2.5
 Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.
Each week, increase your training max if you were able to complete all the reps
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
How much you will increase your TM each week is based on how you perform in the 1+ set each day
If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb
If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb
Lb or Kg? Kg
1RM's: 180.0 122.5 197.5
n-Suns 531 LP Squat: Bench Deadlift
TM's 162.5 112.5 180.0
WTOREK
Bench 72.5 x8 85.0 x6 95.0 x4 95.0 x4 95.0 x4 90.0 x5 85.0 x6
OHP 42.5 x6 50.0 x5 60.0 x3 60.0 x5 60.0 x7 60.0 x4 60.0 x6
Assistance: Chest, Arms, Back
WTOREK
Squat 122.5 x5 137.5 x3 155.0 x1+ 147.5 x3 137.5 x3 130.0 x3 122.5 x5
Sumo Dead 90.0 x5 107.5 x5 125.0 x3 125.0 x5 125.0 x7 125.0 x4 125.0 x6
Assistance:
CZWARTEK
OHP 65.0 x5 72.5 x3 80.0 x1+ 77.5 x3 72.5 x3 67.5 x3 65.0 x5
Incline Bench 45.0 x6 57.5 x5 67.5 x3 67.5 x5 67.5 x7 67.5 x4 67.5 x6
Assistance: Shoulders, Chest
Czwartek
Deadlift 135.0 x5 152.5 x3 170.0 x1+ 162.5 x3 152.5 x3 145.0 x3 135.0 x3
Squat 105.0 x5 122.5 x5 137.5 x3 137.5 x5 137.5 x7 137.5 x4 137.5 x6
Assistance: Back, Abs
SOBOTA
Bench 85.0 x5 95.0 x3 107.5 x1+ 102.5 x3 95.0 x5 90.0 x3 85.0 x5
C.G.Bench 45.0 x6 57.5 x5 67.5 x3 67.5 x5 67.5 x7 67.5 x4 67.5 x6
Squat
Assistance: Arms, Other
Squat
 90% of your true max.
all the reps
formula (that is okay!)
to fit your needs
n the 1+ set each day
our TM by 5lb
crease your TM by 10-15lb

92.5
Press
85.0

80.0 x7 72.5 x8+

60.0 x8

112.5 x5 105.0 x5+

125.0 x8

60.0 x5 55.0 x5+

67.5 x8

125.0 x3 117.5 x3+

137.5 x8

80.0 x3 72.5 x5+

67.5 x8
 -?-
Lb
Kg
2.5

WTOREK

CZWARTEK

SOBOTA

NIEDZIELA
Bench
OHP
Squat
Chest, Arms, Back
MC
OHP
Incline Bench
Shoulders, Chest
Squat
Legs, Abs

Bench
C.G.Bench
Arms, Other
 Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.
Each week, increase your training max if you were able to complete all the reps
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
How much you will increase your TM each week is based on how you perform in the 1+ set each day
If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb
If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb
Lb or Kg? Lb
1RM's: 500 345 600
n-Suns 531 LP Squat: Bench Deadlift
TM's 450 315 540
Monday
Bench 205 x8 235 x6 270 x4 270 x4 270 x4 250 x5 235 x6
OHP 160 x6 190 x5 220 x3 220 x5 220 x7 220 x4 220 x6
Assistance: Chest, Arms, Back
Tuesday
Deadlift 405 x5 460 x3 515 x1+ 485 x3 460 x3 430 x3 405 x3
Front Squat 160 x5 205 x5 250 x3 250 x5 250 x7 250 x4 250 x6
Assistance: Back, Abs
Wednesday
OHP 235 x5 270 x3 300 x1+ 285 x3 270 x3 250 x3 235 x5
Incline Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Shoulders, Chest
Thursday
Squat 340 x5 385 x3 430 x1+ 405 x3 385 x3 360 x3 340 x5
Sumo Dead 270 x5 325 x5 380 x3 380 x5 380 x7 380 x4 380 x6
Assistance: Legs, Abs
Friday
Bench 235 x5 270 x3 300 x1+ 285 x3 270 x5 250 x3 235 x5
C.G.Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Arms, Other

Saturday
Deadlift 390 x3 390 x3 390 x3+ 390 x3 390 x3 390 x3 390 x3
Front Squat 255 x3 255 x3 255 x3 255 x3 255 x3 255 x3
Assistance: Upper Back, Legs
 90% of your true max.
all the reps
formula (that is okay!)
to fit your needs
n the 1+ set each day
our TM by 5lb
crease your TM by 10-15lb

225
Press
315

220 x7 205 x8+

220 x8

380 x3 350 x3+

250 x8

220 x5 205 x5+

190 x8

315 x5 295 x5+

380 x8

220 x3 205 x5+

190 x8

390 x3
 -?-
Lb
Kg
5
 Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.
Each week, increase your training max if you were able to complete all the reps
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
How much you will increase your TM each week is based on how you perform in the 1+ set each day
If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase your TM by 5lb
If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, increase your TM by 10-15lb
Lb or Kg? Lb
1RM's: 500 345 600
n-Suns 531 LP Squat: Bench Deadlift
TM's 450 315 540
Monday
Bench 205 x8 235 x6 270 x4 270 x4 270 x4 250 x5 235 x6
OHP 270 x6 325 x5 380 x3 380 x5 380 x7 380 x4 380 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 340 x5 385 x3 430 x1+ 405 x3 385 x3 360 x3 340 x5
Sumo Dead 270 x5 325 x5 380 x3 380 x5 380 x7 380 x4 380 x6
Assistance: Legs, Abs
Wednesday
OHP 405 x5 460 x3 515 x1+ 485 x3 460 x3 430 x3 405 x5
Incline Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Shoulders, Chest
Thursday
Deadlift 405 x5 460 x3 515 x1+ 485 x3 460 x3 430 x3 405 x3
Front Squat 160 x5 205 x5 250 x3 250 x5 250 x7 250 x4 250 x6
Assistance: Back, Abs
Friday
Bench 235 x5 270 x3 300 x1+ 285 x3 270 x5 250 x3 235 x5
C.G.Bench 125 x6 160 x5 190 x3 190 x5 190 x7 190 x4 190 x6
Assistance: Arms, Other

Saturday
0 325 x3 325 x3 325 x3+ 325 x3 325 x3 325 x3 325 x3
0 305 x3 305 x3 305 x3 305 x3 305 x3 305 x3
Assistance: Upper Back, Legs
 90% of your true max.
all the reps
formula (that is okay!)
to fit your needs
n the 1+ set each day
our TM by 5lb
crease your TM by 10-15lb

225
Press
540

220 x7 205 x8+

380 x8

315 x5 295 x5+

380 x8

380 x5 350 x5+

190 x8

380 x3 350 x3+

250 x8

220 x3 205 x5+

190 x8

325 x3
 -?-
Lb
Kg
5