nSuns 531 LP Workout Programs with Spreadsheet

If you are into the sport of powerlifting and looking out for an effective workout program you must give the ‘nSuns 5/3/1 LP program’ a shot.

The primary objective of the nSuns LP workout program is facilitating strength gains.

Irrespective of whether you are a beginner lifter or an intermediate lifter, it will serve your prime interests in terms of enhancing your overall strength levels, especially on the big 3 lifts.

nSuns LP Programs

nSuns 531 Explained

nSuns 5/3/1 Lifting Workout Program was developed by the Reddit user nSuns. He took the fundamentals of Wendler’s 5/3/1 and Sheiko’s program and amalgamated them to create this workout routine.

The progression scheme of the nSuns 531 program is structured in a manner that enables the lifter to keep pushing their rep maxes. This in turn translates to enhanced strength and muscle gains.

Even though the nSuns 531 program is more suitable for beginner/intermediate lifters, advanced lifters can also benefit from it.

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


  • 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 Programs

nSuns 531 LP 4 Day Program Spreadsheet

Now that you know how you should proceed with the nSuns 531 program, it’s time for you to try it out. To make things easier for you, here we are going to present before a spreadsheet that will guide you in implementing the workout program the correct way.



You can click above to download it and you can take a printable version of this Google sheet to your training sessions.

nSuns 531 LP 5 Day Program Spreadsheet

This workout program requires you to train 5 days a week. The spreadsheet that we will be mentioning here will assist you in determining your weight selection and how you must proceed with your workout.



Click above to download the Google sheet. You can also take its printout and carry it to your lifting sessions.

nSuns 531 LP 6 Day Squat Version Spreadsheet

So now that you are determined enough to up your squatting poundages using the nSuns 531 LP 6 Day Squat Version, the spreadsheet mentioned here will guide you pretty well in that matter.

All you have to do is put in your 1 RMs and its template will let you know how much weight you should proceed with.


Click above to download it and you can also take its printable version with you.

nSuns 531 LP 6 Day Deadlift Version Spreadsheet

The spreadsheet that we are going to present over here is going to make your deadlifting sessions more convenient.

This is because its template will let you know how much weight you need to lift in each of your sets.


Click above to download the spreadsheet and you can also carry its printable version to your training sessions.

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.


  • 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

The nSuns CAP2 spreadsheet that we are going to mention over here will make the implementation of this workout program quite easier for you.

With its well-structured template, you can have a clear idea with how much weight you must proceed.



Click above to download it.

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

The nSuns CAP3 spreadsheet mentioned over here will assist you in eliminating any kind of confusion that you might face in its implementation.

You can take a printout of it and carry it to your workout sessions to have a clear idea what exercises you need to perform along with their required sets and reps.



Click above to download it.

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

The advanced nSuns Google sheet is designed to make your workout progression hassle-free. All you need to do is to download it and take its printable version with you to your workout sessions.



That way you won’t have to calculate how much weight you need to progress on each set. Click above to download it.

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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 have a 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.