Workout Routine

Free

BLSuns (4-day)

by MackerD

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Hybrid of nSuns 4-day LP for Day 1 & Day 3 Bench Press + Bigger Leaner Stronger 4D for Day 2 & Day 4

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
150 sec
2
75% TM
100 lbs
6
150 sec
3
85% TM
115 lbs
4
150 sec
4
85% TM
115 lbs
4
150 sec
5
85% TM
115 lbs
4
150 sec
6
80% TM
110 lbs
5
150 sec
7
75% TM
100 lbs
6
150 sec
8
70% TM
95 lbs
7
150 sec
9
65% TM
90 lbs
8 +
amrap
150 sec

bench press

9 sets

overhead press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

8 sets

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Seated Shoulder Press

3×8

rear lateral raise (seated)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

rear lateral raise (seated)

3×8

Rear Delt Fly (Single)

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

Rear Delt Fly (Single)

3×10

Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
3
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
5
150 sec
8
70% TM
95 lbs
5
150 sec
9
65% TM
90 lbs
5 +
amrap
150 sec

squat

9 sets

leg curl

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

leg curl

3×20

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

leg press

3×8

leg extension

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

leg extension

3×20

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

Seated Calf Raise

5×20

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
5
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
5
150 sec
8
70% TM
95 lbs
3
150 sec
9
65% TM
90 lbs
5 +
amrap
150 sec

bench press

9 sets

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

incline bench press

8 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

tricep pushdown

3×8

Overhead Triceps Extension

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

Overhead Triceps Extension

3×15

Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
3
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
3
150 sec
8
70% TM
95 lbs
3
150 sec
9
65% TM
90 lbs
3 +
amrap
150 sec

deadlift

9 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

seated cable row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

lat pulldown

3×8

Incline Dumbell Curl

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

Incline Dumbell Curl

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8