nSuns 531 LP Program Spreadsheets (All Versions)
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nSuns 531 LP Program Spreadsheets
(All Versions)
12-15 minutes
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nSuns 531 Explained
Terms of nSuns 531 LP Program:
1 Rep Max (1RM):
Training Max (TM):
Tier 1, Tier 2, Tier 3
Lifting Progression:
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Note:
nSuns 531 LP 4 Day Program
nSuns 531 LP 4 Day Program Spreadsheet
nSuns 531 LP 5 Day Program
nSuns 531 LP 5 Day Program Spreadsheet
nSuns 531 LP 6 Day Squat Version
nSuns 531 LP 6 Day Squat Version Spreadsheet
nSuns 531 LP 6 Day Deadlift Version
nSuns 531 LP 6 Day Deadlift Version Spreadsheet
nSuns CAP2
nSuns CAP2 – UL (Cyclical AMRAP Progression – 2 Week,
Upper/Lower)
nSuns CAP2 Spreadsheet
nSuns CAP3
nSuns CAP3 (Cyclical AMRAP Progression – 3 Week)
nSuns CAP3 Spreadsheet
Advanced nSuns Spreadsheet
Advanced nSuns Google Sheet
FAQs
What is nSuns?
Is nSuns a good program?
How is nSuns different from 5/3/1?
Is the nSuns 5/3/1 program good for beginners?
How do I get started with nSuns?
Which version of nSuns is right for me?
How do I add weight on nSuns LP? (nSuns Progession)
What accessory movements should I do for nSuns?
What is nSuns CAP3?
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
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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
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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
n-Suns
1RM’s: Squat: 100
Bench 100
Deadlift 100
Press 100
90
90
90
531 LP
TM’s
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
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Tuesday
Squat
70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Sumo
45 x5 55 x5 65 x3
65 x5 65 x7 65 x4 65 x6 65 x8
Dead
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
30 x5 40 x5 50 x3
50 x5 50 x7 50 x4 50 x6 50 x8
Squat
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
1RM’s:
Squat:
100
Bench
100
Deadlift
100
Press
531 LP
TM’s
90
90
90
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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
OHP
45
62.5 x5 62.5 x7 62.5 x4 62.5 x6 62.5 x8
x6 55
x5 62.5 x3
Assistance: Chest, Arms, Back
Tuesday
Squat
67.5 x5 77.5 x3 85
Sumo
45
x5 55
x1+ 80
x5 62.5 x3
x3 77.5 x3 72.5 x3 67.5 x5 62.5 x5
62.5 x5 62.5 x7 62.5 x4 62.5 x6 62.5 x8
Dead
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
Incline
35
x3
x5 55
x6 45
x5 55
55
x7 55
x4 55
x6 55
x8
Bench
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
Front
32.5 x5 40
x3
x5 50
x5 50
50
x7 50
x4 50
x6 50
x8
Squat
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
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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
1RM’s: Squat: 100
Bench 100
Deadlift 100
90
90
Press
100
531 LP
TM’s
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
45 x5 55 x5 65 x3
65 x5 65 x7 65 x4 65 x6 65 x8
Dead
Assistance: Legs, Abs
Wednesday
OHP
70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x5 65 x5 60 x5+
Incline
35 x6 45 x5 55 x3
55 x5 55 x7 55 x4 55 x6 55 x8
Bench
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Assistance: Shoulders, Chest
Thursday
Deadlift
70 x5 75 x3 85 x1+ 80 x3 75 x3 70 x3 70 x3 65 x3 60 x3+
Front
30 x5 40 x5 50 x3
50 x5 50 x7 50 x4 50 x6 50 x8
Squat
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
50 x3 50 x3 50 x3
50 x3 50 x3 50 x3
Dead
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 1RM’s: Squat: 100
Bench 100
Deadlift 100
Press 100
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LP
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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
35 x6 45 x5 55 x3
55 x5 55 x7 55 x4 55 x6 55 x8
Bench
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
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Saturday
Deadlift
65 x3 65 x3 65 x3
Front Squat 50 x3 50 x3 50 x3
65 x3 65 x3 65 x3 65 x3 65 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
At the top-left of the spreadsheet, in cell E4 you will find a dropdown 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
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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
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Repeat
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
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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.
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