nSuns 5/3/1 LP
Overview
nSuns 5/3/1 LP is a high-volume, linear progression program created by a Reddit user that combines the percentage-based structure of Wendler's 5/3/1 with the daily weight increases of a linear program. It was designed for intermediate lifters who still have room for session-to-session progress but need more volume and structure than a basic novice program.
The program revolves around two main compound lifts per day, each with 8-9 sets following a specific percentage scheme. The primary lift follows a heavy top set followed by progressively lighter back-off sets. The secondary lift complements it with close-grip bench, front squats, sumo deadlifts, or incline bench as variants. After the programmed barbell work, lifters add accessories targeting weak points.
The program is known for being brutally effective but demanding. Sessions can run 90 minutes or longer due to the high number of sets on the main lifts. The trade-off is that the volume drives rapid strength gains, particularly on bench press and overhead press where many lifters see the most improvement. The 4-day variant is the most popular, though 5 and 6-day versions exist.
Weekly Schedule
| Day | Session | Exercises |
|---|---|---|
| Monday | Bench / OHP |
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| Tuesday | Squat / Sumo Deadlift |
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| Wednesday | OHP / Incline Bench |
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| Thursday | Deadlift / Front Squat |
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| Friday | Bench / Close-Grip Bench |
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Progression Scheme
After each week, your training max is adjusted based on your AMRAP performance on the 1+ set. If you hit 0-1 reps, do not increase the TM. For 2-3 reps, add 2.5 kg to upper body or 5 kg to lower body. For 4-5 reps, add 2.5-5 kg upper or 5-7.5 kg lower. For 6+ reps, add 5 kg upper or 10 kg lower. If you fail the 1+ rep, decrease TM by 10% and rebuild. This autoregulated approach keeps progression appropriate to your actual performance.
Who Should Run This
nSuns is best for intermediate lifters who are hungry for rapid strength gains and can handle high training volume. It is particularly effective for lifters whose bench press and overhead press have stalled on lower-volume programs. You need to have good recovery capacity and be eating enough to support the training stress. It is not appropriate for beginners or lifters cutting calories aggressively.
Pros & Cons
Pros
- +Very fast strength progression through autoregulated training max adjustments
- +High volume drives strength and hypertrophy simultaneously
- +Percentage-based structure removes guesswork from weight selection
- +Builds mental toughness through demanding sessions
Cons
- –Sessions are long, often 90+ minutes due to the number of barbell sets
- –Very fatiguing and demanding on recovery, especially for the lower body
- –The spreadsheet-driven nature can feel rigid and tedious to some lifters
- –Hard to sustain on a caloric deficit
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