What Will I Learn?
nSuns 531 Explained
The nSuns 5/3/1 LP program is a powerlifting 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.
Terms of nSuns 531 LP Program:
1 Rep Max (1RM):
Training Max (TM):
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.
Lifting Progression:
- 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
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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
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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
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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
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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 |
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Assistance: | Chest, Arms, Back | |||||||||||||||||||
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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 |
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Assistance: | Back, Abs | |||||||||||||||||||
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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 |
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Assistance: | Shoulders, Chest | |||||||||||||||||||
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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 |
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Assistance: | Legs, Abs | |||||||||||||||||||
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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 |
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Assistance: | Arms, Other | |||||||||||||||||||
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Saturday | ||||||||||||||||||||
Deadlift | 65 | x3 | 65 | x3 | 65 | x3 | 65 | x3 | 65 | x3 | 65 | x3 | 65 | x3 | 65 | x3 |
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Front Squat | 50 | x3 | 50 | x3 | 50 | x3 | 50 | x3 | 50 | x3 | 50 | x3 |
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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
nSuns CAP2 – UL (Cyclical AMRAP Progression – 2 Week, Upper/Lower)
- 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
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nSuns CAP3
nSuns CAP3 (Cyclical AMRAP Progression – 3 Week)
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
- 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
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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.
Advanced nSuns Google Sheet
Click on the button to download Advanced nSuns Google Sheet
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FAQs
What is nSuns?
reddit user nSuns developed a powerlifting workout program which is then named as nSuns 531 lifting program. This program aims at improving the rep maxes of the lifters through 5 rep, 3 rep, 1 rep set with weight progression. nSuns 531 program keeps lifters pushing their rep maxes, leading to increased strength and muscle gain
Is nSuns a good program?
As nSuns helps you push your rep maxes, it in turn makes you put in more efforts resulting in faster muscle and strength gains. It is a good linear progression program that enables you to gain more strength and muscle.
How is nSuns different from 5/3/1?
nSuns pushes you for faster gains than 5/3/1. While in 5/3/1 you advance the weight progression monthly, but in nSuns you train with weight increasing every week. You might need to put in more sleep and tweak your diet a bit to compensate that though.
Is the nSuns 5/3/1 program good for beginners?
You need to learn the proper form first before getting into the program. If you have a proper form then you are ready to push the limit. nSuns 5/3/1 is designed to push your rep maxes, it is good and suitable for beginner to advanced level lifters.
How do I get started with nSuns?
That depends on how much workout sessions you can do per week. If you are a beginner then start with 4 day program, download the spreadsheet and follow the routine. Once you get comfortable you can switch to 5 day or 6 day program based on your requirements.
Which version of nSuns is right for me?
If you don’t have any prior knowledge about nsuns LP, nSuns 531 LP 4 day program is best suited for you. After 8 weeks into the program you can switch to 5 day program. If you good base then depending on your goals you can choose either of 6 day squat version or 6 day deadlift version.
How do I add weight on nSuns LP? (nSuns Progession)
You increase training max (TM) weight every week if you are able to complete all the reps the previous week. If you are not able to do more than 1 rep in AMRAP set (denoted by ‘+’), then do not increase TM, if you can do up to 3 reps in AMRAP then increase TM by 5 pounds only. If you were able to do 4-5 reps go for 5-10 pound raise and if you can do more than 5 reps you can raise TM by 10-15 pounds.
What accessory movements should I do for nSuns?
You should pick the accessory movements depending on the muscle groups you are focussing. For example, if you wish you focus on strengthening your chest, you can choose chest fly, cable crossovers, spoto press as accessory movements. You can interchange these week by week if you wish.
What is nSuns CAP3?
CAP3 is a 3 week nSuns LP program. This involves cyclical AMRAP progression in 3 week cycle. In Cap3, you perform your peak set only once in 3 weeks. In the next 3 week cycle your aim is to break the PR of previous cycle.