Workout Routine

nSuns 4 days LP

by Johannes

Starting TM is 90% of 1RM.

Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
75% TM
6
100 sec
3
85% TM
4
100 sec
4
85% TM
4
100 sec
5
85% TM
4
100 sec
6
80% TM
5
100 sec
7
75% TM
6
100 sec
8
70% TM
7
100 sec
9
65% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

9 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
60% TM
5
100 sec
3
70% TM
3
100 sec
4
70% TM
5
100 sec
5
70% TM
7
100 sec
6
70% TM
4
100 sec
7
70% TM
6
100 sec
8
70% TM
8
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

8 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

Seated Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Seated Fly

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

seated cable row

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

chinup

5 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
90% TM
3
100 sec
5
85% TM
3
100 sec
6
80% TM
3
100 sec
7
75% TM
5
100 sec
8
70% TM
5
100 sec
9
65% TM
5 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

9 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
60% TM
5
100 sec
3
70% TM
3
100 sec
4
70% TM
5
100 sec
5
70% TM
7
100 sec
6
70% TM
4
100 sec
7
70% TM
6
100 sec
8
70% TM
8
100 sec

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable crunch

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg curl

3 sets

Side bend

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Side bend

3 sets

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
90% TM
3
100 sec
5
85% TM
5
100 sec
6
80% TM
3
100 sec
7
75% TM
5
100 sec
8
70% TM
3
100 sec
9
65% TM
5 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

9 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
6
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
60% TM
5
100 sec
5
60% TM
7
100 sec
6
60% TM
4
100 sec
7
60% TM
6
100 sec
8
60% TM
5
100 sec

close-grip bench press

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

fly

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

barbell row

3 sets

Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
90% TM
3
100 sec
5
85% TM
3
100 sec
6
80% TM
3
100 sec
7
75% TM
3
100 sec
8
70% TM
3
100 sec
9
65% TM
3 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

9 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
35% TM
5
100 sec
2
45% TM
5
100 sec
3
55% TM
3
100 sec
4
55% TM
5
100 sec
5
55% TM
7
100 sec
6
55% TM
4
100 sec
7
55% TM
6
100 sec
8
55% TM
8
100 sec

front squat

8 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Hyperextensions

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Abs

3 sets