nSuns 4 Day – 5/3/1 LP Program

nSuns 4 day is the four-session version of the nSuns 5/3/1 LP program: the same nine-set main-lift waves and weekly training max jumps as the five-day original, with the overhead press day removed so the week fits around three rest days. Bench still comes twice, squat and deadlift once each with a heavy second lift, and the press survives as Monday's second movement. Hardy runs the whole thing from four training maxes and adjusts them from your 1+ reps, so nothing has to be typed into a sheet.

Weekly structure

• Monday: bench press, 8 / 6 / 4 / 4 / 4 / 5 / 6 / 7 / 8+ at 65–85% of the training max, then overhead press 8 sets at 50–70%
• Tuesday: squat 5 / 3 / 1+ at 75 / 85 / 95%, back-off sets down to 65%, then sumo deadlift 8 sets at 50–70%
• Thursday: bench press 5 / 3 / 1+, back-offs down to 65%, then close-grip bench press 8 sets at 40–60% of the bench max
• Friday: deadlift 5 / 3 / 1+, back-off triples down to 65%, then front squat 8 sets at 35–55% of the squat max

Rest days fall wherever you like as long as the two bench days are not back to back. Sessions take 60–90 minutes with 150 seconds between main-lift sets and 100 between second-lift sets.

Progression

Three 1+ sets a week decide the weights. Finish the 95% single with 2 or 3 reps and that lift's training max climbs 2.5 kg (5 lb) for next week; 4 or 5 reps earns 5 kg (10 lb); 6 or more earns 7.5 kg (15 lb); 0 or 1 leaves it alone. Those are the upper ends of the spreadsheet's 5 / 5–10 / 10–15 lb bands, and Hardy asks you to confirm each raise after the session. Overhead press has no 1+ set here, so its training max moves only when you change it yourself; raise it in the routine's training max settings when the Monday sets stop being hard. Start every max at 90% of a real one-rep max.

Tips

• The nSuns 4 day program is the version most people run when a fifth session does not fit; if it does, the 5-day original gives the press its own day, and the 6-day squat and 6-day deadlift versions add Saturday volume.
• nSuns accessories fill the gap the missing day leaves: after the second lift add two or three of chin-ups or rows (every day), dips or triceps work (bench days), face pulls, curls and abs, for 3 sets of 8–15.
• Log the 1+ set honestly. A grinding rep at 95% is still a rep, but a set that needed a spotter should be logged as the reps you did alone.
• The original nSuns 531 LP post on r/Fitness is gone, but its spreadsheet is still online; 5/3/1 vs GZCLP vs nSuns explains where this program sits between the other two.