nSuns 5/3/1 LP Workout Programs with Spreadsheet

Contents:

nSuns 531 Explained

The nSuns 5/3/1 LP program is an absolute power lifting program. 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 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). You may modify training max based your goal.

Here we are using 90% of 1 rep max as training max. It means 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 (T2): 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.

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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
n-Suns 531 LP	TM’s		Squat:		90		Bench		90		Deadlift			90			Press			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

Download

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
n-Suns 531 LP	TM’s		Squat:		90		Bench		90		Deadlift			90			Press			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

Download

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
n-Suns 531 LP	TM’s		Squat:		90		Bench		90		Deadlift		90		Press			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

Download

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
n-Suns 531 LP	TM’s		Squat:		90		Bench		90		Deadlift		90			Press			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

Download

nSuns CAP2

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

Download

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nSuns CAP3

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 weak points 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 drop-down 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.

“Repeat: EMOM until you fail to complete 5 reps“ means 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

Download

Advanced nSuns Spreadsheet

nSuns Advanced Routine is created by u/Oat_Goat. This spreadsheet allow you to choose from 4, 5, and 6 day variants of nSuns workout. It automatically calculate updated program with new weights every week. This workout log also has a built in graph that shows your weekly progression on each lift.

Advanced nSuns sheet also suggests accessories and it allows you to list them next to your T1 and T2 lifts.

It also have separate section where you can leave comments on your log for each week’s workout.
Based on your accessories list it automatically estimate workout time.
Here you can control reps of lifts before choosing weight increment (5lb or 10lb) in the Settings page.
Built in Macro calculator
Bench/Squat /Deadlift Total box on the routine page
Standalone accessories routine table on the routine page
Automatic 65% deloads every 7th week of the program. This workout log also have future plans to choose the percentage, including 100 to negate the deload phase.