Workout Routine

Free

nSuns 5/3/1 LP (5-day)

by Oliver Lien

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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.

There's also a 4-day, 6-day with deadlifts, 6-day with squats variations available of the same routine.

It should take roughly 60-90 minutes in the gym.

Additional accessory lifts are not required but still recommended

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
65% TM
90 lbs
8
120 sec
2
75% TM
100 lbs
6
120 sec
3
85% TM
115 lbs
4
120 sec
4
85% TM
115 lbs
4
120 sec
5
85% TM
115 lbs
4
120 sec
6
80% TM
110 lbs
5
120 sec
7
75% TM
100 lbs
6
120 sec
8
70% TM
95 lbs
7
120 sec
9
65% TM
90 lbs
8 +
amrap
120 sec

bench press

9 sets

dumbbell row

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

dumbbell row

4×8

overhead press

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

overhead press

8 sets

Pull up

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec

Pull up

4×5+

incline bench press

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

incline bench press

3×8

Barbell curl

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

Barbell curl

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

face pull

3×8+

tricep pushdown

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

tricep pushdown

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
3
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
7
100 sec
6
70% TM
95 lbs
4
100 sec
7
70% TM
95 lbs
6
100 sec
8
70% TM
95 lbs
8
100 sec

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

sumo deadlift

8 sets

Leg press

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

Leg press

3×8

farmer's carry

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

farmer's carry

3×2+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

leg extension

3×6

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Lying leg curl

3×6

calf raise

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

calf raise

3×15

Weighted sit up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

Weighted sit up

3×5+

Wednesday

overhead 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
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

overhead press

9 sets

Pull up

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Pull up

3×5+

incline 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
3
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
7
100 sec
6
60% TM
80 lbs
4
100 sec
7
60% TM
80 lbs
6
100 sec
8
60% TM
80 lbs
8
100 sec

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

incline bench press

8 sets

cable crossover

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

cable crossover

3×10

Cable rear delt fly

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

Cable rear delt fly

3×8

lateral raise

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

lateral raise

4×12

hammer curl

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

hammer curl

4×10

Thursday

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
3
100 sec
4
55% TM
75 lbs
5
100 sec
5
55% TM
75 lbs
7
100 sec
6
55% TM
75 lbs
4
100 sec
7
55% TM
75 lbs
6
100 sec
8
55% TM
75 lbs
8
100 sec

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

front squat

8 sets

romanian deadlift

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

romanian deadlift

4×8

Adductor

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

Adductor

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×6

Chin up

Set
Reps
Rest time
1
6 +
amrap
100 sec
2
6 +
amrap
100 sec
3
6 +
amrap
100 sec

Chin up

3×6+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

face pull

3×8+

Weighted sit up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Weighted sit up

3×8+

Hanging knee raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec

Hanging knee raise

3×6+

Friday

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

bench press

9 sets

Pull up

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Pull up

3×5+

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
3
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
7
100 sec
6
60% TM
80 lbs
4
100 sec
7
60% TM
80 lbs
6
100 sec
8
60% TM
80 lbs
8
100 sec

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

close-grip bench press

8 sets

Dip

Set
Reps
Rest time
1
6 +
amrap
100 sec
2
6 +
amrap
100 sec
3
6 +
amrap
100 sec

Dip

3×6+

seated incline curl

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

seated incline curl

3×10

Cable skullcrusher

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

Cable skullcrusher

3×10

Preacher curl

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

Preacher curl

3×10

lateral raise

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

lateral raise

4×10

farmer's carry

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

farmer's carry

4×2+