nSuns 6 Day Deadlift – 5/3/1 LP Program

nSuns 6 day deadlift is the pulling-focused nSuns 5/3/1 LP variant: the deadlift moves to Tuesday so its heavy 1+ set is done fresh, squat takes Thursday, and Saturday becomes a deadlift volume day of 8 triples at 72% of the deadlift max with front squat triples after it. Every other rule is the nSuns program as posted: nine-set main-lift waves, a second lift for 8 sets, and training maxes that rise every week from the reps on the 1+ set. Hardy does the calculating and the raising.

Weekly structure

• Monday: bench press 8 / 6 / 4 / 4 / 4 / 5 / 6 / 7 / 8+ at 65–85%, then overhead press 8 sets at 50–70%
• Tuesday: deadlift 5 / 3 / 1+ at 75 / 85 / 95%, back-off triples down to 65%, then front squat 8 sets at 35–55% of the squat max
• Wednesday: overhead press 5 / 3 / 1+ and back-offs, then incline bench press 8 sets at 40–60% of the bench max
• Thursday: squat 5 / 3 / 1+ and back-offs, then sumo deadlift 8 sets at 50–70% of the deadlift max
• Friday: bench press 5 / 3 / 1+ and back-offs, then close-grip bench press 8 sets at 40–60% of the bench max
• Saturday: deadlift 8×3 at 72%, then front squat 6×3 at 56% of the squat max

Rest 150 seconds between main-lift sets and 100 between second-lift sets. Saturday has no AMRAP; every triple should look the same.

Progression

The deadlift, press, squat and bench 1+ sets each set their own training max for the following week: 2–3 reps at 95% add 2.5 kg (5 lb), 4–5 reps add 5 kg (10 lb), 6 or more add 7.5 kg (15 lb), 0–1 change nothing. Hardy stages each raise for review after the workout. All percentages run off a training max of 90% of your one-rep max, the same basis as the other nSuns versions (if you entered maxes here before September 2026, when this routine ran at 100%, re-enter them). A 1+ set stuck at 0–1 reps for two weeks means that max comes down 10% by hand.

Tips

• Pulling three times a week (Tuesday heavy, Thursday sumo, Saturday volume) is hard on grip and lower back: use straps on Saturday if grip goes first, and keep the Saturday triples crisp rather than heavy.
• Choose this over the 6-day squat version when the deadlift is the lift you want moving; the 5-day original and the 4-day version drop Saturday entirely.
• The sheets, including the nSuns 6 day dl file, live in the nSuns spreadsheet that thefitness.wiki links; read 5/3/1 vs GZCLP vs nSuns before starting if you are coming straight from a beginner program.