The nSuns program is a high-volume, high-frequency linear progression program based on Jim Wendler's 5/3/1 principles. Created by Reddit user nSuns, this program features 9 sets of primary compound lifts paired with 8 sets of secondary lifts each day, making it one of the most effective volume-based strength programs available.
Why Choose nSuns?
nSuns combines the percentage-based approach of 5/3/1 with the rapid progression of a linear program. The high volume, varied rep ranges, and AMRAP (As Many Reps As Possible) sets make it ideal for intermediate lifters looking to break through plateaus. Unlike many programs that use a monthly progression model, nSuns allows for weekly increases in training maxes based on AMRAP performance.
Program Variants
4-Day Split
Days: Monday, Tuesday, Thursday, Friday
- Day 1: Bench Press + Close Grip Bench
- Day 2: Squat + Sumo Deadlift
- Day 3: Overhead Press + Incline Bench
- Day 4: Deadlift + Front Squat
Great for those with limited time or recovery capacity
5-Day Split
Days: Monday through Friday
- Day 1: Bench Press + OHP
- Day 2: Squat + Sumo Deadlift
- Day 3: Overhead Press + Incline Bench
- Day 4: Deadlift + Front Squat
- Day 5: Bench Press + Close Grip Bench
The most popular variant, balancing volume and recovery
6-Day Split (Deadlift Focus)
Days: Monday through Saturday
- Day 1: Bench Press + OHP
- Day 2: Squat + Sumo Deadlift
- Day 3: Overhead Press + Incline Bench
- Day 4: Deadlift + Front Squat
- Day 5: Bench Press + Close Grip Bench
- Day 6: Deadlift + Front Squat
High frequency with additional deadlift day
6-Day Split (Squat Focus)
Days: Monday through Saturday
- Day 1: Bench Press + OHP
- Day 2: Squat + Sumo Deadlift
- Day 3: Overhead Press + Incline Bench
- Day 4: Deadlift + Front Squat
- Day 5: Bench Press + Close Grip Bench
- Day 6: Squat + Sumo Deadlift
High frequency with additional squat day
nSuns Set Structure
Each main lift day follows a specific set and rep scheme that includes varying percentages and an AMRAP set. For example, a typical T1 exercise structure looks like:
| Set | Reps | Percentage of TM | Purpose |
|---|---|---|---|
| 1 | 5 | 75% | Warm-up/volume |
| 2 | 3 | 85% | Build to heavy work |
| 3 | 1+ | 95% | AMRAP test set |
| 4 | 3 | 90% | Back-off volume |
| 5 | 3 | 85% | Back-off volume |
| 6 | 3 | 80% | Back-off volume |
| 7 | 5 | 75% | Back-off volume |
| 8 | 5 | 70% | Back-off volume |
| 9 | 5+ | 65% | Volume AMRAP |
T1 vs T2 Exercises
Each training day in the nSuns program includes a T1 (primary) and T2 (secondary) lift:
- T1 Exercises: The main lift of the day, following the 9-set pyramid structure with two AMRAP sets
- T2 Exercises: The secondary lift, typically 8 sets with different percentages to add volume and address weaknesses
Accessory Work
Unlike the rigid structure of the main lifts, accessory work in nSuns is flexible and should be tailored to your weaknesses and goals. The program recommends adding 3-5 accessory exercises after completing the T1 and T2 lifts, targeting these categories:
- Push: Additional chest, shoulder, and triceps work
- Pull: Back, rear delts, and biceps work (crucial for balance)
- Legs: Additional quad, hamstring, and calf work
- Core: Abdominal and lower back strengthening
Frequently Asked Questions About nSuns
How does nSuns differ from standard 5/3/1?
nSuns uses a higher frequency (hitting each lift 1-2 times per week), significantly higher volume (9 sets for T1 lifts compared to 3 main sets in 5/3/1), and allows for weekly progression rather than monthly. The program also uses a specific percentage-based pyramid structure that includes more total volume and two AMRAP sets per main lift.
How long do nSuns workouts typically take?
Due to the high volume of work, nSuns workouts typically take 60-90 minutes to complete, including the T1 and T2 lifts plus accessories. Efficient lifters might complete just the main lifts in 45-60 minutes, while those taking longer rest periods or adding more accessories might need up to 2 hours. The 4-day variant tends to have slightly longer individual sessions than the 5 or 6-day splits.
Is nSuns suitable for beginners?
nSuns is generally more appropriate for late novice to intermediate lifters who have already established decent form on the main compound lifts. The high volume and intensity can be overwhelming for true beginners and may increase injury risk if form isn't solid. Beginners should first master proper technique on the main lifts and consider starting with a simpler linear progression program like Starting Strength or StrongLifts 5x5 before advancing to nSuns.
How do I incorporate conditioning with nSuns?
The high volume of nSuns already provides some conditioning effect, but additional work can be added carefully. Consider 2-3 short (15-20 minute) conditioning sessions per week, using a mix of high-intensity interval training and steady-state cardio. These can be done on rest days or after shorter workout days. Avoid excessive conditioning immediately before leg days, and monitor recovery closely – if strength progress stalls, reduce conditioning volume.