Enter your 1 Rep Maxes (1RM), your prefered unit type (Lb or Kg), and then begin W

You must push Cells Highlighted in Yellow for as m

For Cells Highlighted in Green you have the Option to push for additional reps at a weigh
Use the Estimated 1RM Calculator to determine if you have set a new Rep PR o
Change the number in the white "Week #:" Cel
At the end of each 6 week cycle, as long as you were completing all your reps, add 5
Bench 1RM Tricep 1 1RM Tricep 2
Flat Bench 100 Close Grip Bench 90 Slingshot Bench
Lb or Kg? Kg Weight: ? Reps:
n-Suns' RPR Bench
Day 1 Set 1 Set 2 Set 3 Set 4
Flat Bench 60 x 7 60 x 7 60 x 7 60 x 7
Lats & Biceps 2-4 Variations, each
Day 2 Set 1 Set 2 Set 3 Set 4
Incline Bench 52.5 x 6 52.5 x 6 52.5 x 6 52.5 x 6
Shoulders & Upper Back 2-4 Variations, each
Day 3 Set 1 Set 2 Set 3 Set 4
Slingshot Bench 92.5 x 2
Triceps & Other Training

Day 4 Set 1 Set 2 Set 3 Set 4

Flat Bench 70 x 5 70 x 5 70 x 5 70 x 5
Shoulders & Biceps 2-4 Variations, each
Day 5 Set 1 Set 2 Set 3 Set 4
Rest or Other Training
Rest or Other Training

Day 6 Set 1 Set 2 Set 3 Set 4

Close Grip Bench 67.5 x 4 67.5 x 4 67.5 x 4 67.5 x 4
Triceps & Back 2-3 Variations, each
Day 7 Set 1 Set 2 Set 3 Set 4
Flat Bench 82.5 x 2
Shoulders & Other Training
 Kg), and then begin Week 1 by changing the - ? - symbol in the drop down tab to 1
ted in Yellow for as many reps as possible (AMRAP)
ditional reps at a weight greater than or equal to that which is shown, but it is not required.
ave set a new Rep PR on AMRAP Sets, Adjust Maxes accordingly after each Rep PR
e white "Week #:" Cell at the end of each week.
ng all your reps, add 5 lb to each lift that you did not increase via Rep PR Progression
Tricep 2 1RM Shoulder 1 1RM Shoulder 2 1RM
ngshot Bench 110 Incline Bench 80 O.H.P 40
? Est. 1RM: ? Week #: 1
n-Suns' RPR Bench
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
60 x 7 60 x 7 60 x 7
2-4 Variations, each for 6+ sets of 8-12 reps
-?-
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
52.5 x 6 52.5 x 6 52.5 x 6 52.5 x 6
2-4 Variations, each for 6+ sets of 8-12 reps
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

70 x 5 70 x 5 70 x 5 70 x 5 70 x 5
2-4 Variations, each for 6+ sets of 8-12 reps
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

67.5 x 4 67.5 x 4 67.5 x 4 67.5 x 4 67.5 x 4 67.5 x 4
2-3 Variations, each for 6+ sets of 8-12 reps
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10