KeyLifts

nSuns n Tan

Strength and Muscle

5 weeks / 6 days per week

nSuns with Jacked & Tan T2 Auxiliary Progression (Plus an Arm Day that only tracks curl)

Reviews

0 reviews

Week 1

Day 1

Bench Press

Main

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

Main

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%

Overhead • Press

Supplemental
5 x 10 reps

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
4 x 10 reps

Day 3

Overhead • 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%

Close Grip • Bench Press

Supplemental
4 x 10 reps

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 40%

5 x 50%

3 x 60%

5 x 60%

7 x 60%

4 x 60%

6 x 60%

8 x 60%

Day 5

Bench Press

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%

Pendlay Row

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%

Incline • Bench Press

Supplemental
4 x 10 reps

Day 6

Biceps Curl

Main

12 x 45%

10 x 55.00000000000001%

8 x 65%

Biceps Curl

Supplemental
5 x 10 reps

Week 2

Day 1

Bench Press

Main

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

Main

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%

Overhead • Press

Supplemental
5 x 10 reps

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
4 x 8 reps

Day 3

Overhead • 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%

Close Grip • Bench Press

Supplemental
4 x 8 reps

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 40%

5 x 50%

3 x 60%

5 x 60%

7 x 60%

4 x 60%

6 x 60%

8 x 60%

Day 5

Bench Press

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%

Pendlay Row

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%

Incline • Bench Press

Supplemental
4 x 8 reps

Day 6

Biceps Curl

Main

10 x 55.00000000000001%

8 x 65%

6 x 75%

Biceps Curl

Supplemental
5 x 10 reps

Week 3

Day 1

Bench Press

Main

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

Main

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%

Overhead • Press

Supplemental
5 x 10 reps

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
4 x 6 reps

Day 3

Overhead • 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%

Close Grip • Bench Press

Supplemental
4 x 6 reps

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 40%

5 x 50%

3 x 60%

5 x 60%

7 x 60%

4 x 60%

6 x 60%

8 x 60%

Day 5

Bench Press

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%

Pendlay Row

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%

Incline • Bench Press

Supplemental
4 x 6 reps

Day 6

Biceps Curl

Main

8 x 65%

6 x 75%

4 x 85%

Biceps Curl

Supplemental
5 x 10 reps

Week 4

Day 1

Bench Press

Main

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

Main

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%

Overhead • Press

Supplemental
5 x 10 reps

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 4 reps

Day 3

Overhead • 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%

Close Grip • Bench Press

Supplemental
5 x 4 reps

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 40%

5 x 50%

3 x 60%

5 x 60%

7 x 60%

4 x 60%

6 x 60%

8 x 60%

Day 5

Bench Press

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%

Pendlay Row

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%

Incline • Bench Press

Supplemental
5 x 4 reps

Day 6

Biceps Curl

Main

12 x 45%

10 x 55.00000000000001%

8 x 65%

Biceps Curl

Supplemental
5 x 10 reps

Week 5

Day 1

Bench Press

Main

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

Main

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%

Overhead • Press

Supplemental
5 x 10 reps

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
7 x 2 reps

Day 3

Overhead • 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%

Close Grip • Bench Press

Supplemental
7 x 2 reps

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 40%

5 x 50%

3 x 60%

5 x 60%

7 x 60%

4 x 60%

6 x 60%

8 x 60%

Day 5

Bench Press

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%

Pendlay Row

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%

Incline • Bench Press

Supplemental
7 x 2 reps

Day 6

Biceps Curl

Main

10 x 55.00000000000001%

8 x 65%

6 x 75%

Biceps Curl

Supplemental
5 x 10 reps

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