AMRAP-Based Progression (nSuns LP)

A linear strength program built on the training-max principle with high volume per session. Each day pairs one heavy main lift with a supporting second lift and short accessory work. The bench press is trained twice per week. Suited to late beginners through intermediates with solid technique in the main barbell lifts.

Who is this plan for?

• Late beginners and intermediates with 6 to 18 months of experience
• Trainees focused on maximal strength and powerbuilding
• People who tolerate high volume and recover adequately
• Trainees with solid technique in bench press, squat, deadlift and overhead press

How it works

• Training max: All weights are calculated from 90 percent of the true one-rep max.
• AMRAP control: The heavy set at 95 percent is taken for maximum reps and determines the next week's increase.
• Double bench exposure: One volume day and one heavy day per week.
• Two-lift layout: Main lift with nine sets, second lift with eight sets, then targeted accessory work.
• Auto-deload: After repeated failure on the heavy set, the training max drops by 10 percent.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant