nSuns 5/3/1 LP Workout Programs with Spreadsheet

nSuns Programs


Table of Contents
  1. nSuns 531 Explained
  2. Terms of nSuns 531 LP Program
  3. Lifting Progression
  4. nSuns 531 LP 4 Day Program
  5. nSuns 531 LP 5 Day Program
  6. nSuns 531 LP 6 Day Squat Version
  7. nSuns 531 LP 6 Day Deadlift Version
  8. nSuns CAP2
  9. nSuns CAP3

nSuns 5/3/1 LP Workout Programs

nSuns 531 Explained

The nSuns 5/3/1 LP program is an absolute power lifting program. That is, the primary goal of nSuns LP workout regimen is strength gaining. This workout program is very effective for both beginners and intermediate lifters. NSuns 5/3/1 Lifting workout Program is developed by the reddit user nSuns. He took the fundamentals of Wendler’s 5/3/1 and Sheiko’s program for creating this workout routine.

The progression scheme of nSuns 531 lifting program keeps people pushing their rep maxes, leading to increased strength and muscle gain. Most of the advanced lifters are also progressed with nSuns program, but this program is more suitable for beginner/intermediate level lifters.


All credits goes to nSuns


Terms of nSuns 531 LP Program:


1 Rep Max (1RM):

1 Rep Max (1RM) is the maximum weight that you can lift for a single repetition for a given exercise.

Training Max (TM): 

By looking at Wendler’s 531 program we can find that there is no direct link between training max and one rep max. Even though 90% rule is recommended you can also use 85% or 80% etc. as your training max(TM). Simply you can modify training max based your goal. 
Here we are using 90% of 1 rep max as training max. That is your training maxes will be calculated at 90% of your true max.
Tier 1, Tier 2, Tier 3

  • Tier 1 (T1): Tier 1 is the most important lift (your main bench, squat, deadlift, OHP)
  • Tier 2 (T3):  Tier 2 is an accessory that usually complements the main lift (front squats, paused bench, rack pulls)
  • Tier 3 (T3):  Tier 3 usually being isolation type exercises like curls, leg press and so on.

CAP: Cyclical AMRAP Progression

AMRAP: As Many Reps As Possible

MRS: Max Rep Set

EMOM: Every minute, on the minute

Lifting Progression:


Each week, increase your training max if you were able to complete all the reps. The increase in your training max (TM) each week is based on how you perform in the 1+ set each day.
  • If you get 0 -1 reps, do not increase your training max (TM)
  • If you get 2-3 Reps, increase your training max (TM) by 5lb
  • If you get 4-5 reps, increase your training max (TM) 5-10lb 
  • If you get 5+ Reps, increase your training max (TM) by 10-15lb

Note:

  • For T1 you will perform 9 reps and 8 reps for T2. 
  • Start with 65% and increase the load way up to 95%, in which you attempt a number of reps.
  • For T3 (assistance workout) you can change sets/reps to fit your goal.

nSuns 531 LP 4 Day Program


 

nSuns 531 LP 4 Day Program

 

n-Suns 531 LP

1RM's:

Squat:

100

Bench

100

Deadlift

100

Press

100

TM's

90

90

90

90

 

Monday

Bench

60

x8

70

x6

75

x4

75

x4

75

x4

70

x5

70

x6

65

x7

60

x8+

OHP

45

x6

55

x5

65

x3

65

x5

65

x7

65

x4

65

x6

65

x8

   

Assistance:

Chest, Arms, Back

 

Tuesday

Squat

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x5

65

x5

60

x5+

Sumo Dead

45

x5

55

x5

65

x3

65

x5

65

x7

65

x4

65

x6

65

x8

   

Assistance:

Legs, Abs

 

Thursday

Bench

70

x5

75

x3

85

x1+

80

x3

75

x5

70

x3

70

x5

65

x3

60

x5+

C.G.Bench

35

x6

45

x5

55

x3

55

x5

55

x7

55

x4

55

x6

55

x8

   

Assistance:

Arms, Other

 

Friday

Deadlift

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x3

65

x3

60

x3+

Front Squat

30

x5

40

x5

50

x3

50

x5

50

x7

50

x4

50

x6

50

x8

   

Assistance:

Back, Abs



nSuns 531 LP 4 Day Program Spreadsheet


Click here to download nSuns 531 LP 4 Day Program Spreadsheet




nSuns 531 LP 5 Day Program


 

nSuns 531 LP 5 Day Program

 

n-Suns 531 LP

1RM's:

Squat:

100

Bench

100

Deadlift

100

Press

100

TM's

90

90

90

90

 

Monday

Bench

57.5

x8

67.5

x6

77.5

x4

77.5

x4

77.5

x4

72.5

x5

67.5

x6

62.5

x7

57.5

x8+

OHP

45

x6

55

x5

62.5

x3

62.5

x5

62.5

x7

62.5

x4

62.5

x6

62.5

x8

   

Assistance:

Chest, Arms, Back

 

Tuesday

Squat

67.5

x5

77.5

x3

85

x1+

80

x3

77.5

x3

72.5

x3

67.5

x5

62.5

x5

57.5

x5+

Sumo Dead

45

x5

55

x5

62.5

x3

62.5

x5

62.5

x7

62.5

x4

62.5

x6

62.5

x8

   

Assistance:

Legs, Abs

 

Wednesday

OHP

67.5

x5

77.5

x3

85

x1+

80

x3

77.5

x3

72.5

x3

67.5

x5

62.5

x5

57.5

x5+

Incline Bench

35

x6

45

x5

55

x3

55

x5

55

x7

55

x4

55

x6

55

x8

   

Assistance:

Shoulders, Chest

 

Thursday

                                 

Deadlift

67.5

x5

77.5

x3

85

x1+

80

x3

77.5

x3

72.5

x3

67.5

x3

62.5

x3

57.5

x3+

Front Squat

32.5

x5

40

x5

50

x3

50

x5

50

x7

50

x4

50

x6

50

x8

   

Assistance:

Back, Abs

 

Friday

Bench

67.5

x5

77.5

x3

85

x1+

80

x3

77.5

x5

72.5

x3

67.5

x5

62.5

x3

57.5

x5+

C.G.Bench

35

x6

45

x5

55

x3

55

x5

55

x7

55

x4

55

x6

55

x8

   

Assistance:

Arms, Other



nSuns 531 LP 5 Day Program Spreadsheet


Click here to download nSuns 531 LP 5 Day Program Spreadsheet




nSuns 531 LP 6 Day Squat Version


 

nSuns 531 LP 6 Day Squat Version

 

n-Suns 531 LP

1RM's:

Squat:

100

Bench

100

Deadlift

100

Press

100

TM's

90

90

90

90

 

Monday

Bench

60

x8

70

x6

75

x4

75

x4

75

x4

70

x5

70

x6

65

x7

60

x8+

OHP

45

x6

55

x5

65

x3

65

x5

65

x7

65

x4

65

x6

65

x8

   

Assistance:

Chest, Arms, Back

 

Tuesday

Squat

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x5

65

x5

60

x5+

Sumo Dead

45

x5

55

x5

65

x3

65

x5

65

x7

65

x4

65

x6

65

x8

   

Assistance:

Legs, Abs

 

Wednesday

OHP

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x5

65

x5

60

x5+

Incline Bench

35

x6

45

x5

55

x3

55

x5

55

x7

55

x4

55

x6

55

x8

   

Assistance:

Shoulders, Chest

 

Thursday

Deadlift

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x3

65

x3

60

x3+

Front Squat

30

x5

40

x5

50

x3

50

x5

50

x7

50

x4

50

x6

50

x8

   

Assistance:

Back, Abs

 

Friday

Bench

70

x5

75

x3

85

x1+

80

x3

75

x5

70

x3

70

x5

65

x3

60

x5+

C.G.Bench

35

x6

45

x5

55

x3

55

x5

55

x7

55

x4

55

x6

55

x8

   

Assistance:

Arms, Other

 

Saturday

Squat

65

x3

65

x3

65

x3

65

x3

65

x3

65

x3

65

x3

65

x3

   

Sumo Dead

50

x3

50

x3

50

x3

50

x3

50

x3

50

x3

           

Assistance:

Upper Back, Legs



nSuns 531 LP 6 Day Squat Version Spreadsheet


Click here to download nSuns 531 LP 6 Day Squat Version Spreadsheet



nSuns 531 LP 6 Day Deadlift Version


 

nSuns 531 LP 6 Day Deadlift Version

 

n-Suns 531 LP

1RM's:

Squat:

100

Bench

100

Deadlift

100

Press

100

TM's

90

90

90

90

 

Monday

Bench

60

x8

70

x6

75

x4

75

x4

75

x4

70

x5

70

x6

65

x7

60

x8+

OHP

45

x6

55

x5

65

x3

65

x5

65

x7

65

x4

65

x6

65

x8

 

 

Assistance:

                           Chest, Arms, Back

 

Tuesday

Deadlift

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x3

65

x3

60

x3+

Front Squat

30

x5

40

x5

50

x3

50

x5

50

x7

50

x4

50

x6

50

x8

 

 

Assistance:

Back, Abs

 

Wednesday

OHP

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x5

65

x5

60

x5+

Incline Bench

35

x6

45

x5

55

x3

55

x5

55

x7

55

x4

55

x6

55

x8

 

 

Assistance:

  Shoulders, Chest

 

Thursday

Squat

70

x5

75

x3

85

x1+

80

x3

75

x3

70

x3

70

x5

65

x5

60

x5+

Sumo Dead

45

x5

55

x5

65

x3

65

x5

65

x7

65

x4

65

x6

65

x8

 

 

Assistance:

Legs, Abs

  

Friday

Bench

70

x5

75

x3

85

x1+

80

x3

75

x5

70

x3

70

x5

65

x3

60

x5+

C.G.Bench

35

x6

45

x5

55

x3

55

x5

55

x7

55

x4

55

x6

55

x8

 

 

Assistance:

Arms, Other

 

Saturday

Deadlift

65

x3

65

x3

65

x3

65

x3

65

x3

65

x3

65

x3

65

x3

 

 

Front Squat

50

x3

50

x3

50

x3

50

x3

50

x3

50

x3

 

 

 

 

 

 

Assistance:

Upper Back, Legs

 


nSuns 531 LP 6 Day Deadlift Version Spreadsheet


Click here to download nSuns 531 LP 6 Day Deadlift Spreadsheet



nSuns CAP2 - UL (Cyclical AMRAP Progression - 2 Week, Upper/Lower)


This variation compresses the original CAP3 down into a two week Upper-Lower program. You will hit Squat/Legs every-other day, and Bench/Press every-other day, 6 days per week. Back work is paired with legs to spread so you can get more total upper body volume in per week. I recommend running at least 2-3 cycles back to back (4-6 weeks) before switching things up.

Note:

  • Complete all sets and reps as listed, no more, no less.
  • Complete As Many Reps As Possible (AMRAP)
  • Complete at least the minimum number of reps shown, with the OPTION to do AMRAP

nSuns CAP2 Spreadsheet


Click here to download nSuns CAP2 Spreadsheet



nSuns CAP3 (Cyclical AMRAP Progression - 3 Week)


At the top-left of the spreadsheet, in cell E4 you will find a drop-down list. Clicking this cell will allow you to choose whether you want the program to be calculated out in Pounds (Lbs) or Kilograms (Kgs). Please make your selection, then continue on.

To the right of the unit selection, you will find a box labeled "Estimated Max Calculator" - You will use this throughout the program to determine what your estimated maxes are for each lift. Just input the weight, and reps, in the corresponding white boxes, for a close guess at what your 1 rep max would be. (Remember, higher rep sets will result in less accurate estimates). You will also use this calculator to determine when you set new rep PRs

Further to the right, you will find another drop-down list labeled "Week #", Start with Week "1"

Below all of this, you will find the boxes for your lift selections.

Click on each drop-down box, and select the lift of your choice. These lifts should be chosen based on what your personal, individual weakpoints are.

Input your Max in the middle cell under the heading "Max", this should be the most weight you have ever lifted, or a calculation based from a 2-3 rep max for the lift chosen in the dropdown menu. (You will never need to adjust this cell again, it will become a reference point for your progress as your TM increases well above and beyond your Max)

After you have made all your selections from the drop-down lists, you are done setting up the program and ready to begin week 1.

The last set is highlighted in yellow with a "+" symbol. This denotes an AMRAP set (As many reps as possible). Push this set hard, and try to set a new personal record for yourself.

The meaning of "Repeat: EMOM until you fail to complete 5 reps" is that you will continue to do sets at given load, for as many reps as possible, for as many sets as it takes, until you can no longer complete at least 5 reps. The Key here, is that these sets must be performed with only 1 minute of rest. Every minute, on the minute (EMOM) this will ensure that fatigue will limit your total daily volume, and prevent you from going too crazy in single day.

After completing the second lift of each day, you can incorporate as much, or as little accessory work as you have time, and energy for.

At the end of each week, change the drop-down list to the next week of the cycle.

  • Week 1 to Week 2.     
  • Week 2 to Week 3.      
  • Week 3 to Week 1
  • Repeat

nSuns CAP3 Spreadsheet


Click here to download nSuns CAP3 Spreadsheet



Related Workout Programs

Trending