Workout Routine

Free

nSuns 5/3/1 LP (4-day) with accessories

by theetrigan

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Created by r/fitness veteran nSuns, this variation of the Jim Wendler's 5/3/1 linear progression routine is popular among the fitness industry.

Added accessories that don't exactly follow the original routine but work well for me. Add 2 cardio + abs days for conditioning.

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
3
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
5
150 sec
8
70% TM
95 lbs
5
150 sec
9
65% TM
90 lbs
5 +
amrap
150 sec

bench press

9 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
6
100 sec
2
60% TM
80 lbs
5
100 sec
3
70% TM
95 lbs
7
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
3
100 sec
6
70% TM
95 lbs
8
100 sec
7
70% TM
95 lbs
6
100 sec
8
70% TM
95 lbs
4
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

chinup

4×8

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

dip

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

lateral raise

4×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

curl

3×10

Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
3
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
5
150 sec
8
70% TM
95 lbs
5
150 sec
9
65% TM
90 lbs
5 +
amrap
150 sec

squat

9 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
60% TM
80 lbs
5
100 sec
3
70% TM
95 lbs
7
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
3
100 sec
6
70% TM
95 lbs
8
100 sec
7
70% TM
95 lbs
6
100 sec
8
70% TM
95 lbs
4
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

sumo deadlift

8 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

calf raise

3×12

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

bent over row

4×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

leg extension

4×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

leg curl

4×12

Wednesday

Cycling

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
300 sec
2
–
–
15
300 sec

Cycling

2×15

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

farmer's carry

3×5

trunk rotations

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

trunk rotations

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Cable crunch

3×15

Thursday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
5
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
5
150 sec
8
70% TM
95 lbs
3
150 sec
9
65% TM
90 lbs
5 +
amrap
150 sec

incline bench press

9 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
6
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
7
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
3
100 sec
6
60% TM
80 lbs
8
100 sec
7
60% TM
80 lbs
6
100 sec
8
60% TM
80 lbs
4
100 sec

* Training Max (TM) percentage is based on your bench press TM.

close-grip bench press

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

lat pulldown

4×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

hammer curl

4×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

tricep pushdown

4×12

Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
3
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
3
150 sec
8
70% TM
95 lbs
3
150 sec
9
65% TM
90 lbs
3 +
amrap
150 sec

deadlift

9 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
35% TM
45 lbs
5
100 sec
2
45% TM
60 lbs
5
100 sec
3
55% TM
75 lbs
7
100 sec
4
55% TM
75 lbs
5
100 sec
5
55% TM
75 lbs
3
100 sec
6
55% TM
75 lbs
8
100 sec
7
55% TM
75 lbs
6
100 sec
8
55% TM
75 lbs
4
100 sec

* Training Max (TM) percentage is based on your squat TM.

front squat

8 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

lat pulldown

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

seated cable row

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3×15

Sunday

Cycling

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
300 sec
2
–
–
15
300 sec

Cycling

2×15

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

farmer's carry

3×5

trunk rotations

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

trunk rotations

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Cable crunch

3×10