2 Suns 5/3/1 Linear Progression (5 day)

By Jim Wendler and n_suns.

	Intermediate (2-3 years)
	40 minutes/day \| 5 days/week \| 4 weeks
	Gain Strength, Powerlifting, Build Muscle
	Barbell, Flat Bench, Chest Press (Bench Press) Machine, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Tricep Rope Attachment, Squat Rack, Leg Extension Machine, Bodyweight, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

The 2 Suns Linear Progression version of 5/3/1 template is great for beginners because it immediately gets them accustomed to higher training frequency, whereas many novice programs only call for 3x weekly training. The novice trainer is unique in that they are able to rapidly recover from training sessions.

Recommended because:

2x weekly benching
2x weekly squatting (counting the front squat variation)
2x weekly deadlifting (counting the alternate stance variation)
Plenty of room to add accessories that address weaknesses

My only recommendation would be to add in some upper back work as an accessory, as the primary lifts programmed here don’t hit it especially hard.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

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assistance: chest, arms and back

Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	9 sets	8 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	8 sets	8 reps	60s
3.Machine Bench Press	3 sets	12 reps	60s
4.Barbell Biceps Curl	3 sets	12-15 reps	60s
5.Cable Triceps Pressdown	3 sets	12-15 reps	60s
6.Rope Straight Arm Pull Down	3 sets	12-15 reps	60s

Day 2

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assistance: legs and abs

Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	9 sets	5 reps	60s
2.Barbell Sumo Deadlift See Exercise Notes	8 sets	8 reps	60s
3.Leg Extensions	3 sets	12-15 reps	60s
4.Lying Knee Raise (on floor)	3 sets	12-15 reps	60s

Day 3

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assistance: shoulders and chest

Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	9 sets	5 reps	60s
2.Barbell Incline Bench Press See Exercise Notes	8 sets	8 reps	60s
3.Seated Dumbbell Shoulder Press	3 sets	12 reps	60s
4.Incline Dumbbell Press	3 sets	12-15 reps	60s

Day 4

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assistance: back and abs

Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	9 sets	5 reps	60s
2.Crossed-Arm Barbell Front Squat See Exercise Notes	8 sets	8 reps	60s

Day 5

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assistance: arms and misc.

Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	9 sets	5 reps	60s
2.Standing Dumbbell Biceps Curl	3 sets	12-15 reps	60s
3.Rope Cable Triceps Extension	3 sets	12-15 reps	60s

Date Created: 2/10/2020, UTC

Last Updated: 10/29/2021, UTC

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