nSuns 6 Day Squat – 5/3/1 LP Program

nSuns 6 day squat adds a sixth, squat-focused session to nSuns 5/3/1 LP: Monday to Friday are the five-day program unchanged, and Saturday is a squat volume day of 8 triples at 72% of the squat max followed by sumo deadlift triples, with no 1+ set, so it adds work without touching a training max. It is the version for lifters whose squat lags their pulls, or who want the leg volume the five-day version leaves out. Hardy handles the six training-max-driven sessions and the weekly raises; you only log reps.

Weekly structure

• Monday: bench press volume wave (8 / 6 / 4 / 4 / 4 / 5 / 6 / 7 / 8+ at 65–85%), then overhead press
• Tuesday: squat 5 / 3 / 1+ and back-offs, then sumo deadlift
• Wednesday: overhead press 5 / 3 / 1+ and back-offs, then incline bench press
• Thursday: deadlift 5 / 3 / 1+ and back-off triples, then front squat
• Friday: bench press 5 / 3 / 1+ and back-offs, then close-grip bench press
• Saturday: squat 8×3 at 72%, then sumo deadlift 6×3 at 56% of the deadlift max

Main-lift waves run 75 / 85 / 95% for 5 / 3 / 1+ and step down through 90 / 85 / 80 / 75 / 70 / 65%; second lifts are 8 sets between 35 and 70% of the relevant max. Rest 150 seconds on the first lift, 100 on the second. Saturday is deliberately submaximal: same bar speed on every triple, no grinding.

Progression

Only the four 1+ sets move weights. On the 95% single, 2–3 reps add 2.5 kg (5 lb) to that training max, 4–5 add 5 kg (10 lb), 6 or more add 7.5 kg (15 lb), and Hardy shows the raise for your review before it applies to next week's sets. Saturday's squat is calculated from the same squat max, so it grows with Tuesday's result. Start each max at 90% of a one-rep max, and if a 1+ set comes back at 0–1 reps two weeks in a row, take 10% off that max by hand.

Tips

• Six days of nSuns is a recovery test: 90-minute sessions, one rest day, and the squat loaded three times a week counting Saturday. Eat in a surplus and sleep, or run the 5-day version instead. The 6-day deadlift version is the mirror image with a Saturday pull, and the 4-day version is the compact one.
• Keep accessories light on Saturday: leg curls, abs, calves; the day already has fourteen work sets.
• The nSuns 6 day program comes from the same r/Fitness spreadsheet family as the original; the original spreadsheet is still online, and 5/3/1 vs GZCLP vs nSuns says how long to stay on it.