- Level
- Intermediate
- Days a week
- 4–5 days
- Goal
- Strength
- Equipment
- Barbell
- How long
- 3–6 months
- Created by
- u/nSuns
nSuns 5/3/1 LP is a high-volume program written by Reddit user nSuns, based loosely on Wendler’s 5/3/1. Each day pairs a heavy T1 lift, done for nine sets with a heavy single for as many reps as possible, with a T2 lift done for eight sets. The training max goes up every week based on how many reps you get on that single.
It is famous for fast strength gains and long sessions. It spread through r/Fitness as a set of free spreadsheets.
This page explains the program in our own words. All credit for it goes to u/nSuns. The original: nSuns’ spreadsheets and posts, collected on r/nSuns. Read it for the full detail.
Who it’s for
Lifters who have finished a beginner program and can handle lots of volume. Sessions run 75–90 minutes. It is not a good first program.
It also suits people who enjoy long sessions and seeing numbers change every week. If you prefer short, focused workouts, a lower-volume 5/3/1 template will be easier to stick with.
The weekly schedule
| Day | T1 | T2 |
|---|---|---|
| Monday | Bench press (volume) | Overhead press |
| Tuesday | Back squat | Sumo deadlift |
| Wednesday | Overhead press | Incline bench press |
| Thursday | Deadlift | Front squat |
| Friday | Bench press (heavy) | Close-grip bench press |
Every workout
| Exercise | Sets × reps | Notes |
|---|---|---|
| Sets 1–3 | 75% × 5, 85% × 3, 95% × 1+ | The 1+ set decides next week’s jump |
| Sets 4–6 | 90% × 3, 85% × 3, 80% × 3 | Friday bench uses 90% × 3, 85% × 5, 80% × 3 |
| Sets 7–9 | 75% × 5, 70% × 5, 65% × 5+ | Deadlift uses sets of 3 here |
Percentages are of the lift’s training max (90% of your one-rep max).
| Exercise | Sets × reps | Notes |
|---|---|---|
| Barbell bench press | 65% × 8, 75% × 6, 85% × 4 (×3), 80% × 5, 75% × 6, 70% × 7, 65% × 8+ | No heavy single on this day |
| Exercise | Sets × reps | Notes |
|---|---|---|
| T2 sets | 50% × 6, 60% × 5, then 70% × 3, 5, 7, 4, 6, 8 | Eight sets in all |
Accessories are up to you: most people add back work (rows, pulldowns) and arms after the T2, keeping them short because the main work is long.
Most people set their first training max at 90% of a recent one-rep max. Starting a little lighter, around 85%, gives the first few weeks some room and usually leads to bigger jumps later.
How to progress
Raise the training max each week based on reps on the 1+ set of each heavy T1: 0–1 reps, no increase; 2–3 reps, +5 lb; 4–5 reps, +5–10 lb; more than 5, +10–15 lb. Monday’s volume bench has no 1+ set and follows the Friday bench.
T2 lifts follow their related T1 lift’s training max.
Stalls and deloads
If you miss the 1+ set entirely, keep the training max the same next week. If it happens again, drop it about 5–10% and build back up.
How long to run it
Typically three to six months before weekly increases dry up.
What to do next
Move to a lower-volume 5/3/1 template, or to block programs such as the Texas Method style of heavy, light and volume days.
Common mistakes
Too many accessories
Eighteen-plus sets of main work leaves little room. Two or three accessory exercises are plenty.
Inflated training maxes
Big jumps after a lucky 1+ set make the rest of the week miserable. Use the low end of each range.
Running it in Splyt
Build each workout above as a template in Splyt. When you finish a session, the weights you actually lifted carry into the next run of that template, so every set shows last time’s numbers beside it and you can see at a glance whether to add weight. Log on iPhone or Apple Watch, and the Watch counts your reps for you.
Have the program in a spreadsheet or screenshot already? Import it and Splyt turns it into editable templates. Use the one-rep max calculator to set a training max, the warm-up calculator for warm-up sets in whole plates, and strength standards to see where your lifts sit for your bodyweight.
Questions
Should I run nSuns 4 day or 5 day?
Five if you can recover from it; the extra day adds an overhead press T1. Four is the better starting point for most people.
How long is an nSuns workout?
Usually 75 to 90 minutes with accessories.
Is nSuns good for beginners?
Not as a first program. Run a beginner linear progression first, then nSuns once session-to-session gains slow.
How do I set my training max for nSuns?
Start at about 90% of a recent, honest one-rep max, or a little lower. Use the one-rep max calculator if you only have a recent rep set.
Similar programs
- 5/3/1 for Beginners — beginner, 3 days
- 5/3/1 Boring But Big — intermediate, 4 days
- GZCLP — beginner, 3–4 days
- Texas Method — intermediate, 3 days
- Every program, by level and days
More for your training
- Workout splits: how push pull legs, upper/lower and full body compare
- Ready-made workouts for every muscle and piece of equipment
- The exercise library: how to do every lift above
- Strength standards by lift and bodyweight
Run this program in Splyt, the workout tracker for iPhone and Apple Watch that remembers what you lifted. Get Splyt free on the App Store