KeyLifts

nSuns - High Frequency Bench (5 Day)

Strength and Muscle

1 weeks / 5 days per week

High Frequency Bench Version of nSuns with Incline Bench

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Week 1

Day 1

Bench Press

Supplemental

8 x 65%

6 x 75%

4 x 85%

4 x 85%

4 x 85%

4 x 85%

5 x 80%

6 x 75%

7 x 70%

8 x 65%

Pendlay Row (Barbell)

Supplemental

8 x 65%

6 x 75%

4 x 85%

4 x 85%

4 x 85%

4 x 85%

5 x 80%

6 x 75%

7 x 70%

8 x 65%

Press

Supplemental

6 x 50%

5 x 60%

3 x 70%

5 x 70%

7 x 70%

4 x 70%

6 x 70%

8 x 70%

Day 2

Squat

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

3 x 85%

3 x 80%

5 x 75%

5 x 70%

5 x 65%

Romanian Deadlift

Supplemental
5 x 10 reps

Single Leg Press (Plate Loaded)

Assistance
6 x 10 reps

Day 3

Incline Bench Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

5 x 85%

3 x 80%

5 x 75%

3 x 70%

5 x 65%

Bent-over Row (Barbell)

Supplemental

8 x 65%

6 x 75%

4 x 85%

4 x 85%

4 x 85%

4 x 85%

5 x 80%

6 x 75%

7 x 70%

8 x 65%

Seated Military Press (Barbell)

Supplemental

8 x 65%

6 x 75%

4 x 85%

4 x 85%

4 x 85%

4 x 85%

5 x 80%

6 x 75%

7 x 70%

8 x 65%

Day 4

Romanian Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

3 x 85%

3 x 80%

5 x 75%

5 x 70%

5 x 65%

Paused Squat (Barbell)

Supplemental

6 x 50%

5 x 60%

3 x 70%

5 x 70%

7 x 70%

4 x 70%

6 x 70%

8 x 70%

Hack Squat (Barbell)

Assistance
6 x 12 reps

Day 5

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

3 x 85%

3 x 80%

5 x 75%

5 x 70%

5 x 65%

Pendlay Row (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

3 x 85%

3 x 80%

5 x 75%

5 x 70%

5 x 65%

Close Grip Bench Press (Barbell)

Supplemental

6 x 50%

5 x 60%

3 x 70%

5 x 70%

7 x 70%

4 x 70%

6 x 70%

8 x 70%

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