nSuns LP Program

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{"program":{"vtype":"program","id":"nsuns","name":"nSuns LP","url":"https://thefitness.wiki/routines/nsuns-lp/","author":"/u/nSuns","shortDescription":"High-volume 5/3/1 variant with aggressive linear progression — 17 working sets per session across two barbell lifts.","description":"A high-volume linear progression program that blends Wendler's 5/3/1 rep scheme with Sheiko-inspired volume. Each session pairs a heavy T1 compound lift (9 sets) with a lighter T2 compound lift (8 sets), plus accessories. Bench press is trained twice per week — once as a volume day and once as a 5/3/1 day. Weekly progression is driven by AMRAP performance on the T1 top set.","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"kdcawywt","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1771789654876,"planner":{"vtype":"planner","name":"nSuns LP","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"main_progress / used: none / progress: custom() {~\n if (dayInWeek > 1 && completedReps >= reps) {\n if (completedReps[3] > 5) { rm1 += 15lb } else\n if (completedReps[3] >= 4) { rm1 += 10lb } else\n if (completedReps[3] >= 2) { rm1 += 5lb }\n }\n~}\n\nt2_upper / used: none / 1x6 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% \\\n / progress: custom(increment: 5lb) {~\n if (completedReps >= reps) {\n rm1 += state.increment\n }\n~}\n\nt2_lower / used: none / 1x5 45%, 1x5 54%, 1x3 63%, 1x5 63%, 1x7 63%, 1x4 63%, 1x6 63%, 1x8 63% \\\n / progress: custom(increment: 10lb) { ...t2_upper }\n\nBench Press / 1x8 58%, 1x6 67%, 3x4 76%, 1x5 72%, 1x6 67%, 1x7 63%, 1x8+ 58% \\\n / progress: custom() { ...main_progress }\nOverhead Press / ...t2_upper / progress: custom() { ...main_progress }\nLat Pulldown / 3x8 70lb / warmup: none / progress: dp(5lb, 8, 12)\nBicep Curl / 4x8 20lb / warmup: none / progress: dp(5lb, 8, 12)"},{"name":"Day 2","exerciseText":"Squat / 1x5 67%, 1x3 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58% \\\n / progress: custom() { ...main_progress }\nSumo Deadlift / ...t2_lower\nHanging Leg Raise / 3x12 0lb / warmup: none\nLeg Extension / 3x8 60lb / warmup: none / progress: dp(5lb, 8, 12)"},{"name":"Day 3","exerciseText":"Overhead Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x5 67%, 1x5 63%, 1x5+ 58%\nIncline Bench Press / ...t2_upper\nLateral Raise / 4x12 15lb / warmup: none / progress: dp(5lb, 12, 15)\nFace Pull / 3x12 30lb / warmup: none / progress: dp(5lb, 12, 15)"},{"name":"Day 4","exerciseText":"Deadlift / 1x5 67%, 1x3 76%, 1x1+ 85%, 1x3 81%, 1x3 76%, 1x3 72%, 1x3 67%, 1x3 63%, 1x3+ 58% \\\n / progress: custom() { ...main_progress }\nFront Squat / ...t2_lower\nAb Wheel / 3x12 0lb / warmup: none\nChin Up / 3x8 0lb / warmup: none"},{"name":"Day 5","exerciseText":"Bench Press / 1x5 67%, 1x3 76%, 1x1+ 85%, 1x3 81%, 1x5 76%, 1x3 72%, 1x5 67%, 1x3 63%, 1x5+ 58%\nBench Press Close Grip / ...t2_upper\nTriceps Pushdown / 3x8 40lb / warmup: none / progress: dp(5lb, 8, 12)\nHammer Curl / 4x8 25lb / warmup: none / progress: dp(5lb, 8, 12)"}]}]}},"fullDescription":"## Origin & Philosophy\n\nnSuns LP was created by Reddit user [/u/nSuns](https://thefitness.wiki/routines/nsuns-lp/) around 2016-2017. The creator used this program to bring their squat/bench/deadlift total from 905 lbs to 1,215 lbs over roughly 6 months. The program became one of the most popular routines on Reddit, spawning its own subreddit (r/nSuns) with thousands of users sharing results and accessory recommendations.\n\nThe core idea is \"Wendler in the front, Sheiko in the back\" — each session opens with a 5/3/1-style ramp to a heavy AMRAP set (like Wendler), then follows with 6 high-volume backoff sets (like Sheiko). This gives you both the heavy singles/triples that build maximal strength and the accumulated volume that drives hypertrophy and technique refinement.\n\n## Who It's For\n\n- **Experience level**: Late beginner to intermediate (6-18 months). You need solid technique on the big four lifts because you'll be handling heavy loads for many sets.\n- **Primary goal**: Strength, with significant hypertrophy as a side effect from the high volume.\n- **Best suited for**: Bulking or maintenance with adequate caloric intake. The 17 compound sets per session create substantial fatigue — recovery suffers in a caloric deficit.\n- **Prerequisites**: You should be comfortable with [{Squat}], [{Bench Press}], [{Deadlift}], and [{Overhead Press}] form. If you can't maintain technique under fatigue, build that base first with a simpler program.\n\n## Pros & Cons\n\n**Pros**\n\n- [{Bench Press}] trained 2x/week (volume + 5/3/1) — builds pressing strength and technique faster than once-per-week programs\n- AMRAP sets provide built-in auto-regulation: progression scales with performance (2-3 reps = +5lb, 4-5 reps = +10lb, 6+ reps = +15lb)\n- High volume per session (17 working sets across two compound lifts) drives both strength and muscle growth\n- Massive community on Reddit (r/nSuns) with accessory templates, troubleshooting, and thousands of user reviews\n- Flexible accessory structure lets you target individual weak points\n\n**Cons**\n\n- Sessions routinely take 75-90 minutes including rest between the 17 compound sets\n- Very pressing-heavy: 4 of the 5 T1/T2 pairings are pressing movements — you must add your own back work (rows, pull-ups) to stay balanced\n- No built-in deload protocol — you need to self-manage fatigue by reducing your 1RM when you start failing AMRAPs\n- Recovery-demanding due to high volume combined with aggressive linear progression — not suitable for cutting\n\n## Program Structure\n\n- **Split**: Each day pairs one T1 (primary) compound lift with one T2 (secondary) compound lift, plus 2 accessories\n- **Periodization**: Linear progression — weights increase weekly based on AMRAP performance\n- **Schedule**: Fixed 5-day weekly rotation. Typically Mon-Fri with weekends off, or any 5 days that allow at least one rest day per week\n- **Layout**: Day 1 is a bench volume day with a unique pyramid scheme. Days 2-5 follow the 5/3/1 pattern (ramp to a heavy AMRAP, then backoff sets)\n\n## Exercise Selection & Rationale\n\n**T1 (Primary) lifts** rotate through the big four:\n- [{Bench Press}] appears twice — Day 1 as a volume day (pyramid up to 85% TM, then descend) and Day 5 as a standard 5/3/1 day. The double exposure is deliberate: bench responds well to frequency, and the two distinct rep schemes provide both heavy practice and accumulated volume.\n- [{Squat}] (Day 2) and [{Deadlift}] (Day 4) each get one 5/3/1 day. They're on separate days to avoid competing for lower body recovery.\n- [{Overhead Press}] (Day 3) gets its own 5/3/1 day, providing direct shoulder pressing volume that also supports bench strength.\n\n**T2 (Secondary) lifts** are chosen to complement the T1 pattern:\n- [{Overhead Press}] (Day 1 T2) — pressing variation that supports bench day. Lighter pressing volume trains shoulders without interfering with the heavy bench work.\n- [{Sumo Deadlift}] (Day 2 T2) — hip-dominant pull that provides deadlift-pattern volume on squat day. The sumo stance shifts emphasis to hips and adductors.\n- [{Incline Bench Press}] (Day 3 T2) — upper chest and front delt emphasis that supports both OHP and flat bench strength.\n- [{Front Squat}] (Day 4 T2) — quad-dominant squat variation on deadlift day. Builds the quad strength and upright torso position that carry over to conventional deadlift and back squat.\n- [{Bench Press Close Grip}] (Day 5 T2) — targets triceps lockout strength, the most common bench press sticking point.\n\n**Accessories** are not prescribed by the original program — you choose 2-4 per day based on your weak points. This implementation includes 2 per day as a starting point. The most important addition is pulling work (rows, pull-ups) on every session to balance the heavy pressing volume.\n\n## Set & Rep Scheme\n\n**T1 Volume Day** (Day 1 [{Bench Press}] only): 9 sets that pyramid up to 3x4 at 85% TM, then descend back down with increasing reps. The final set is AMRAP. This pattern provides ~50 total reps of bench pressing at moderate-to-heavy loads.\n\n**T1 5/3/1 Days** (Days 2-5): 9 sets starting with a 5/3/1 ramp — 5 reps at 75% TM, 3 reps at 85% TM, then 1+ AMRAP at 95% TM. The remaining 6 sets are backoff work at decreasing percentages. The backoff rep pattern varies by lift:\n- [{Squat}] and [{Overhead Press}]: 3/3/3/5/5/5+ reps\n- [{Deadlift}]: 3/3/3/3/3/3+ reps (lower backoff reps to manage spinal fatigue)\n- [{Bench Press}]: 3/5/3/5/3/5+ reps (alternating pattern)\n\nThe AMRAP set at 95% TM is the most important set in the program — it determines your weekly progression.\n\n**T2 exercises**: 8 sets ramping from ~50% to ~70% TM, then staying at ~70% for the remaining sets with varying reps (3-8 per set). The rep pattern undulates (3/5/7/4/6/8 on the working sets) to provide both strength and hypertrophy stimulus at moderate intensity. Total T2 volume is ~44 reps per exercise.\n\n## Progressive Overload\n\nAfter each session, the app checks your AMRAP performance on the T1 top set (set 3 at 95% TM). Based on reps achieved:\n- **2-3 reps**: Increase 1RM by **5 lbs**\n- **4-5 reps**: Increase 1RM by **10 lbs**\n- **6+ reps**: Increase 1RM by **15 lbs**\n- **0-1 reps**: No increase (weight was too heavy)\n\nThis AMRAP-based progression means the program auto-adjusts: if your 1RM is set correctly, you'll typically hit 2-3 reps and progress by 5 lbs/week. If you set it too conservatively, you'll hit 5+ reps and catch up quickly.\n\n**T2 exercises** increase 1RM linearly after each successful session: **+5 lbs** for upper body T2 lifts ([{Bench Press Close Grip}], [{Incline Bench Press}]), **+10 lbs** for lower body T2 lifts ([{Sumo Deadlift}], [{Front Squat}]). [{Overhead Press}] T2 weights scale automatically from the OHP T1 AMRAP-based progression since they share the same 1RM.\n\n**When you stall**: If you consistently get only 1 rep on the AMRAP (or fail it entirely), reduce your 1RM by 10% and rebuild. There is no formal deload week — just reset and progress again.\n\n**Accessories** use double progression: increase reps within a range (e.g., 8 to 12), then add 5 lbs and reset to the bottom of the range.\n\n## How Long to Run It / What Next\n\nRun nSuns LP for **12-20 weeks**. It's designed for aggressive linear gains, and most lifters will eventually outpace their recovery capacity.\n\n**Signs it's time to move on**: You're consistently getting only 1 rep on AMRAPs even after a 10% reset, sessions are taking 90+ minutes because you need longer rest periods, or you're dreading the volume.\n\n**Transition to**: [5/3/1 Boring But Big](https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big) (slower progression, still high volume), GZCL The Rippler (periodized intermediate program), or any intermediate program with built-in periodization. nSuns LP is a bridge between beginner linear progression and true intermediate programming.\n\n## Equipment Needed\n\nBarbell, squat rack, flat bench, and weight plates for all T1 and T2 lifts. A cable machine for [{Lat Pulldown}], [{Triceps Pushdown}], and [{Face Pull}]. Dumbbells for [{Bicep Curl}], [{Hammer Curl}], and [{Lateral Raise}]. A pull-up bar for [{Chin Up}].\n\n**Home gym substitutions** (for cable/machine exercises):\n- [{Lat Pulldown}] → [{Pull Up}] or [{Chin Up}] (bodyweight)\n- [{Triceps Pushdown}] → [{Skullcrusher}] (barbell or dumbbell)\n- [{Face Pull}] → [{Reverse Fly}] (dumbbell) or band pull-apart\n- [{Leg Extension}] → [{Bulgarian Split Squat}] (dumbbell or bodyweight)\n\n## Rest Times\n\n- **T1 sets**: **2-3 minutes** between working sets. Take up to **4 minutes** after the AMRAP top set before starting backoff work.\n- **T2 sets**: **90-120 seconds**. The intensity is lower, so you shouldn't need more.\n- **Accessories**: **60-90 seconds**. Superset pulling and pressing accessories to save time.\n\n## How to Pick Starting Weights\n\nFor T1 lifts, set your **1 Rep Max** (1RM) in the app. This program uses percentages of 1RM directly — the original TM-based percentages have been pre-converted (TM = 90% of 1RM). If you don't know your 1RM, work up to a weight you can lift for 3-5 clean reps and use the app's 1RM calculator.\n\n**Calibration check**: On your first week, the AMRAP set is at 85% of 1RM (= 95% TM). You should be able to hit **3-5 reps** on this set. If you can only get 1 rep, your 1RM is set too high — reduce by 5-10%. If you hit 8+ reps, it's set too low.\n\nFor T2 lifts, each exercise uses its own 1RM. Set these based on your actual max for each exercise. The T2 working weights will be ~45-63% of each exercise's 1RM.\n\nFor accessories, start with the default weights and adjust up or down based on feel.\n\n## Common Modifications\n\n- **4-day variant**: Drop Day 3 ([{Overhead Press}] T1 + [{Incline Bench Press}] T2). OHP then only appears as a T2 exercise on Day 1. This is the original version of the program.\n- **6-day squat variant**: Add a 6th day with extra [{Squat}] volume (8x3 at ~72% TM) and [{Sumo Deadlift}] volume (6x3 at ~56% TM).\n- **6-day deadlift variant**: Add a 6th day with extra [{Deadlift}] volume and [{Front Squat}] volume.\n- **More back work**: The most common modification. Add [{Bent Over Row}] or [{Pull Up}] sets to every session. Many users do 50-100 total reps of pulling per session to balance the pressing volume.\n- **Different T2 exercises**: [{Sumo Deadlift}] can be replaced with [{Romanian Deadlift, Barbell}] or [{Stiff Leg Deadlift}]. [{Front Squat}] can be swapped for [{Leg Press}]. [{Bench Press Close Grip}] can be replaced with [{Incline Bench Press, Dumbbell}].\n- **Row variant**: Replace [{Overhead Press}] T2 on Day 1 with [{Bent Over Row}] for lifters who need more back volume.","userAgent":"Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36 (KHTML, like Gecko) HeadlessChrome/145.0.0.0 Safari/537.36 Prerender (+https://github.com/prerender/prerender)","indexEntry":{"id":"nsuns","name":"nSuns LP","author":"/u/nSuns","authorUrl":"","url":"https://thefitness.wiki/routines/nsuns-lp/","shortDescription":"High-volume 5/3/1 variant with aggressive linear progression — 17 working sets per session across two barbell lifts.","description":"A high-volume linear progression program that blends Wendler's 5/3/1 rep scheme with Sheiko-inspired volume. Each session pairs a heavy T1 compound lift (9 sets) with a lighter T2 compound lift (8 sets), plus accessories. Bench press is trained twice per week — once as a volume day and once as a 5/3/1 day. Weekly progression is driven by AMRAP performance on the T1 top set.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"sumoDeadlift","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"facePull","equipment":"band"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"abWheel","equipment":"bodyweight"},{"id":"chinUp","equipment":"bodyweight"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"hammerCurl","equipment":"dumbbell"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[4,4],"frequency":5,"age":"3_to_12_months","duration":"60-90","goal":"strength"}}