NSuns 531LP 4 Day 5 Day 6 Day Deadlift 6 Day Squat 6 Day CAP3 1

Physiqz nSuns
Instructions:
Enter Your 1RM training max in the highlighted cells. Your specific training max will be calculated at 90 pe
Increase your training max each week, but only if you were able to complete all the reps assigned.
You will have to manually include your new Training Max after you increase stength. Or, you can create a new copy of this shee
Accessory target work is flexible, allowing you to target the areas specifically needed.
Note: This training guide is designed for use by Physiqz users, and is not affiliated with the Reddit user nSuns.
Note: Don't forget to follow recommended INOL guidelines for computing the correct intensity.
2_Suns 531 LP 1RM Training Max

Squat 112 100 Deadlift
Bench Press 100 90 OHP
Monday Sets Weight Reps Weight Reps Weight Reps Weight Reps
Bench 9 60 x8 70 x6 75 x4 75 x4
OHP 8 45 x6 55 x5 65 x3 65 x5
Tuesday Sets Weight Reps Weight Reps Weight Reps Weight Reps
Squat 9 80 x5 85 x3 95 x1+ 90 x3
Sumo Dead 8 45 x5 55 x5 65 x3 65 x5
Thursday Sets Weight Reps Weight Reps Weight Reps Weight Reps
Bench 9 70 x5 75 x3 85 x1+ 80 x3
CG Bench 8 35 x6 45 x5 55 x3 55 x5
Friday Sets Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 9 70 x5 75 x3 85 x1+ 80 x3
Front Squat 8 35 x5 45 x5 55 x3 55 x5
Note: Don't forget to perform the accesory focus each day!
Extra Options Monday Bench Difficulty CGBP Difficulty

revised -2.5% revised
Copyright © 2019 Physiqz.com. All Rights Reserved.

max will be calculated at 90 percent of the 1RM.
reate a new copy of this sheet by clicking file, save as, then making a new sheet to insert your new training max.
user nSuns.
1RM Training Max Units Weight Unit

Deadlift 100 90 lb 5
OHP 100 90
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
75 x4 70 x5 70 x6 65 x7 60 x8+
65 x7 65 x4 65 x6 65 x8
85 x3 80 x3 75 x5 70 x5 65 x5+
65 x7 65 x4 65 x6 65 x8
75 x5 70 x3 70 x5 65 x3 60 x5+
55 x7 55 x4 55 x6 55 x8
75 x3 70 x3 70 x3 65 x3 60 x3+
55 x7 55 x4 55 x6 55 x8
Increase Training Max based on your performance in the 1+ sets.

0 no increase 1-2 add 5 lb
-10% 3 - 4 add 5 - 10 lb >5 add 10 - 15 lb
Accessory
Chest
Back
Arms
Legs
Abs
Arms
Other
Back
Abs
5-Day Variation
Instructions:
Enter Your 1RM training max in the highlighted cells. Your specific training max will be calculated at 90 percen
5-Day nSuns 1RM Training Max

Monday Sets Weight Reps Weight Reps Weight Reps Weight Reps Weight
Bench 9 60 x8 70 x6 75 x4 75 x4 75
OHP 8 45 x6 55 x5 65 x3 65 x5 65
Tuesday Sets Weight Reps Weight Reps Weight Reps Weight Reps Weight
Squat 9 70 x5 75 x3 85 x1+ 80 x3 75
Sumo Dead 8 45 x5 55 x5 65 x3 65 x5 65
Wednesday Sets Weight Reps Weight Reps Weight Reps Weight Reps Weight
OHP 9 70 x5 75 x3 85 x1+ 80 x3 75
Incline Bench 8 35 x6 45 x5 55 x3 55 x5 55
Thursday Sets Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 9 70 x5 75 x3 85 x1+ 80 x3 75
Front Squat 8 30 x5 40 x5 50 x3 50 x5 50
Friday Sets Weight Reps Weight Reps Weight Reps Weight Reps Weight
Bench 9 70 x5 75 x3 85 x1+ 80 x3 75
CG Bench 8 35 x6 45 x5 55 x3 55 x5 55

l be calculated at 90 percent of the 1RM.
ate a new copy of this sheet by clicking file, save as, then making a new sheet to insert your new training max.
1RM Training Mas Type Weight unit

100 90 lb 5
100 90
Reps Weight Reps Weight Reps Weight Reps Weight Reps Accessory
x4 70 x5 70 x6 65 x7 60 x8+ Chest
x7 65 x4 65 x6 65 x8 Back
Arms
Reps Weight Reps Weight Reps Weight Reps Weight Reps
x3 70 x3 70 x5 65 x5 60 x5+ Legs
x7 65 x4 65 x6 65 x8 Abs

x3 70 x3 70 x5 65 x5 60 x5+ Shoulders
x7 55 x4 55 x6 55 x8 Chest

x3 70 x3 70 x3 65 x3 60 x3+ Back
x7 50 x4 50 x6 50 x8 Abs

x5 70 x3 70 x5 65 x3 60 x5+ Arms
x7 55 x4 55 x6 55 x8 Other

3-4 add 6 - 12 5 >5 add 10 - 15 lb
6-Day Squat
Instructions:
6-Day Squat 1RM Training Max

Bench 9 60 x8 70 x6 75 x4 75 x4 75
OHP 8 45 x6 55 x5 65 x3 65 x5 65
Squat 9 70 x5 75 x3 85 x1+ 80 x3 75
Sumo Dead 8 45 x5 55 x5 65 x3 65 x5 65
OHP 9 70 x5 75 x3 85 x1+ 80 x3 75
Incline Bench 8 35 x6 45 x5 55 x3 55 x5 55
Deadlift 9 70 x5 75 x3 85 x1+ 80 x3 75
Front Squat 8 30 x5 40 x5 50 x3 50 x5 50
Bench 9 70 x5 75 x3 85 x1+ 80 x3 75
CGBP 8 35 x6 45 x5 55 x3 55 x5 55
Saturday Sets Weight Reps Weight Reps Weight Reps Weight Reps Weight
Squat 8 65 x3 65 x3 65 x3 65 x3 65
Sumo Dead 6 50 x3 50 x3 50 x3 50 x3 50

be calculated at 90 percent of the 1RM.
te a new copy of this sheet by clicking file, save as, then making a new sheet to insert your new training max.
1RM Training Max Weight unit

100 90 lb 5
100 90
x4 70 x5 70 x6 65 x7 60 x8+ Chest
x7 65 x4 65 x6 65 x8 Back
Arms
x3 70 x3 70 x5 65 x5 60 x5+ Legs
x7 65 x4 65 x6 65 x8 Abs

x3 70 x3 70 x5 65 x5 60 x5+ Shoulders
x7 55 x4 55 x6 55 x8 Chest

x3 70 x3 70 x3 65 x3 60 x3+ Back
x7 50 x4 50 x6 50 x8 Abs

x5 70 x3 70 x5 65 x3 60 x5+ Arms
x7 55 x4 55 x6 55 x8 Other

x3 65 x3 65 x3 65 x3 Upper Back
x3 50 x3 Legs

3-4 add 6 - 12 4 >5 add 10 - 15 lb
ining max.
6-Day Deadlift
Instructions:
6-Day Squat 1RM Training Max

Bench 60 x8 70 x6 75 x4 75 x4 75
OHP 45 x6 55 x5 65 x3 65 x5 65
Deadlift 70 x5 75 x3 85 x1+ 80 x3 75
Front Squat 30 x5 40 x5 50 x3 50 x5 50
OHP 70 x5 75 x3 85 x1+ 80 x3 75
Incline Bench 35 x6 45 x5 55 x3 55 x5 55
Squat 70 x5 75 x3 85 x1+ 80 x3 75
Sumo Dead 45 x5 55 x5 65 x3 65 x5 65
Bench 70 x5 75 x3 85 x1+ 80 x3 75
CGBP 35 x6 45 x5 55 x3 55 x5 55
Saturday Sets Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 65 x3 65 x3 65 x3 65 x3 65
Front Squat 50 x3 50 x3 50 x3 50 x3 50

be calculated at 90 percent of the 1RM.
te a new copy of this sheet by clicking file, save as, then making a new sheet to insert your new training max.
1RM Training Max Weight unit

100 90 lb 5
100 90
x4 70 x5 70 x6 65 x7 60 x8+ Chest
x7 65 x4 65 x6 65 x8 Back
Arms
x3 70 x3 70 x3 65 x3 60 x3+ Legs
x7 50 x4 50 x6 50 x8 Abs

x3 70 x3 70 x5 65 x5 60 x5+ Shoulders
x7 55 x4 55 x6 55 x8 Chest

x3 70 x3 70 x5 65 x5 60 x5+ Back
x7 65 x4 65 x6 65 x8 Arms

x5 70 x3 70 x5 65 x3 60 x5+ Arms
x7 55 x4 55 x6 55 x8 Other

x3 65 x3 65 x3 65 x3 Upper Back
x3 50 x3 Legs

3-4 add 3 - 6 3 >5 add 10 - 15 lb

NSuns 531LP 4 Day 5 Day 6 Day Deadlift 6 Day Squat 6 Day CAP3 1

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NSuns 531LP 4 Day 5 Day 6 Day Deadlift 6 Day Squat 6 Day CAP3 1

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Physiqz nSuns

2_Suns 531 LP 1RM Training Max

Note: Don't forget to perform the accesory focus each day!

Extra Options Monday Bench Difficulty CGBP Difficulty

Copyright © 2019 Physiqz.com. All Rights Reserved.

1RM Training Max Units Weight Unit

Increase Training Max based on your performance in the 1+ sets.

5-Day nSuns 1RM Training Max

Note: Don't forget to perform the accesory focus each day!

1RM Training Mas Type Weight unit

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Increase Training Max based on your performance in the 1+ sets.

6-Day Squat 1RM Training Max

Note: Don't forget to perform the accesory focus each day!

1RM Training Max Weight unit

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Increase Training Max based on your performance in the 1+ sets.

6-Day Squat 1RM Training Max

Note: Don't forget to perform the accesory focus each day!

1RM Training Max Weight unit

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Increase Training Max based on your performance in the 1+ sets.

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