nSuns 5/3/1 LP
High-volume linear progression for intermediate lifters who want to push the pace.
By Tyler Talaga, RN · Updated
The nSuns 5/3/1 LP template
Five days a week (four- and six-day versions exist). Each day has a T1 lift for 9 sets, built around a heavy 1+ set at 95% of your training max, and a T2 lift for 8 sets. The training max is 90% of your 1RM.
| Day | T1: 9 sets | T2: 8 sets |
|---|---|---|
| Day 1 | Bench press | Overhead press |
| Day 2 | Squat | Sumo deadlift |
| Day 3 | Overhead press | Incline bench press |
| Day 4 | Deadlift | Front squat |
| Day 5 | Bench press | Close-grip bench press |
How progression works
The training max goes up every week based on the reps you get on the 1+ set: 0–1 reps, no change; 2–3 reps, +5 lb; 4–5 reps, +5–10 lb; more than 5 reps, +10–15 lb.
Accessories are up to you, usually two or three movements for weak points. Expect long sessions: the main work alone is 17 sets.
Don't know your max? Estimate it from a recent set with the 1RM calculator.
Who It's For
Intermediate lifters who want faster progression than standard 5/3/1 and don't mind high volume. Especially good for lifters in their 20s-30s who recover well.
Who It's NOT For
Beginners (the volume will bury you), lifters over 40 who need more recovery time, or anyone training for anything other than getting the big three stronger. This program is intense.
Why I Recommend It
If standard 5/3/1 feels too slow and you have the work capacity, nSuns is the answer. The daily AMRAP sets push progression faster while the high set count builds serious work capacity. I've seen intermediate lifters add 50+ pounds to their total in 3 months on this program. The tradeoff is time and fatigue — sessions run long and you'll need to manage recovery seriously.
Outgrown These Programs?
That's where I come in. Custom programming built for your body, your goals, and your medical history.