nSuns 5/3/1 LP – 5-Day Program

nSuns 5/3/1 LP is the nSuns 5 day program that u/nSuns posted to r/Fitness in 2016 as nSuns 531 LP (the post is gone, the spreadsheet survives), a rewrite of Jim Wendler's 5/3/1 in which the training max moves every week instead of every cycle and each main lift gets a nine-set wave. Five sessions, two barbell lifts per session, and a 1+ set whose reps decide next week's weights. Hardy calculates every set from your training max, counts the reps on the 1+ set and raises the max for you, so the nSuns spreadsheet stays closed.

Weekly structure

• Monday: bench press volume day, 8 / 6 / 4 / 4 / 4 / 5 / 6 / 7 / 8+ at 65–85%, then overhead press
• Tuesday: squat, then sumo deadlift
• Wednesday: overhead press, then incline bench press
• Thursday: deadlift, then front squat
• Friday: bench press, then close-grip bench press

Every main lift except Monday's bench runs the same wave: 5 reps at 75%, 3 at 85%, 1+ at 95%, then back-off sets at 90 / 85 / 80 / 75 / 70 / 65% for 3 or 5 reps with the last one as an AMRAP (deadlift back-offs are all triples). The second lift is 8 sets for 3–8 reps: overhead press and sumo deadlift at 50–70% of their own training max, incline and close-grip bench at 40–60% of the bench max, front squat at 35–55% of the squat max. Rest 150 seconds on the main lift and 100 seconds on the second; the r/nSuns guidance is 2–3 minutes and 90–120 seconds.

Progression

Set each training max to 90% of a true one-rep max. The 1+ set at 95% decides next week: the spreadsheet adds 5 lb for 2–3 reps, 5–10 lb for 4–5 and 10–15 lb for 6 or more, and 0–1 reps leave the max where it is. Hardy uses the top of each range, 2.5 kg (5 lb), 5 kg (10 lb) and 7.5 kg (15 lb), and shows the change for review after the session. There is no scheduled deload in the sheet; if a 1+ set gives 0–1 reps two weeks running, lower that training max by 10% in the routine's training max settings and climb back.

Tips

• This is the nSuns workout as written: 60–90 minutes a session, five days a week. If that does not fit, the 4-day version keeps the structure on four sessions, and the 6-day squat and 6-day deadlift versions add a Saturday volume day.
• nSuns accessories are up to you: the post suggests two or three after the second lift (chin-ups or rows, dips, face pulls, curls, abs), never before the main wave.
• nSuns LP is an intermediate program; come to it after a beginner linear progression has stalled, and expect to run it for 2–4 months before the weekly jumps stop. 5/3/1 vs GZCLP vs nSuns compares the three and says when to move on; thefitness.wiki keeps the program summary and the spreadsheet links.
• Hardy is a free nSuns app for this: enter your four maxes and the nSuns program is calculated, tracked and progressed without a spreadsheet.