nSuns LP vs nSuns LP 4 Day
Both are free in Durata and shown in full on their own pages. Here they are side by side, from the same program data the app runs.
- Days a week: nSuns LP, 5; nSuns LP 4 Day, 4.
- The same: session (50–65 min), length (ongoing), level (advanced), goal (strength, powerlifting), equipment (full gym) and progression (% of training max, +2.5–5 kg tm per week (by amrap reps); % of the parent lift's training max — moves when it moves).
nSuns LP and nSuns LP 4 Day, line by line
| nSuns LP | nSuns LP 4 Day | |
|---|---|---|
| Days a week | 5 | 4 |
| Session | 50–65 min | 50–65 min |
| Length | Ongoing | Ongoing |
| Level | Advanced | Advanced |
| Goal | Strength, Powerlifting | Strength, Powerlifting |
| Equipment | Full gym | Full gym |
| Written by | nSuns | nSuns |
| Progression | % of Training Max, +2.5–5 kg TM per week (by AMRAP reps); % of the parent lift's Training Max — moves when it moves | % of Training Max, +2.5–5 kg TM per week (by AMRAP reps); % of the parent lift's Training Max — moves when it moves |
Who it suits. Run n suns 531 when a novice program has stopped paying out and you respond well to volume. It suits lifters who want every set prescribed and a bar in their hands five days a week, and it is famously productive for bench because of the double frequency. It is a poor fit if you are brand new to the lifts, can only train three days, or struggle to recover — there is no hiding from forty-plus main-lift sets a week.
How it progresses. The training max moves weekly, and the 1+ AMRAP decides by how much. The spreadsheet's own table, in pounds: 0–1 reps, no increase; 2–3 reps, add 5 lb; 4–5 reps, add 5–10 lb; more than 5, add 10–15 lb. Durata takes the top of each range on squat and deadlift (5, 10, then 15 lb) and the bottom on bench and press (5, 5, then 10 lb); in kilos that is 2.5, 5 and 7.5 kg, and 2.5, 2.5 and 5 kg. It applies the increase after each 1+ set and works out every weight again from the new training max, the T2 lifts that ride it included, so nothing needs typing in by hand the way the spreadsheet asked.
Who it suits. It suits a lifter coming off a novice program who wants nSuns' volume but can only train four days. It is still a lot of work: around thirty-six main-lift sets a week plus the second lifts, so it is a poor fit if you are brand new to the lifts or struggle to recover. Because there is no overhead press day, the press only appears as Monday's second lift.
How it progresses. The training max moves every week, and the 1+ set on each main lift decides by how much: 0 to 1 reps holds it. Squat and deadlift then go up 2.5, 5 or 7.5 kg (5, 10 or 15 lb) for 2 to 3, 4 to 5, or more than 5 reps; bench goes up 2.5 kg (5 lb) for 2 to 5 reps and 5 kg (10 lb) for more. Durata applies the increase after each 1+ set and works out every weight from the new training max, the second lifts included. The overhead press has no 1+ set in this version, so its training max stays where you set it, exactly as the spreadsheet runs.
Common questions
How is this different from the five-day nSuns LP?
It is the five-day program without the Wednesday overhead press and incline bench day. Every other set is the same, and both come from the author's own files.
Are nSuns LP and nSuns LP 4 Day free?
Yes. Both are free to run in Durata, and each one's page shows every set of every session.
Run nSuns LP or nSuns LP 4 Day in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.