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.
Terms of nSuns 531 LP Program:
- 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
- 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
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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