nSuns LP 4 Day
By u/nSuns · From Original Source
Also known as: nsuns 4 day · nsuns lp 4 day · nsuns 531 lp · n-suns
The four-day version of Reddit's high-volume nSuns LP, from the author's own spreadsheet. Bench twice, squat and deadlift once each, every main lift run as 9 sets with a 1+ AMRAP at 95% of your TM, and a lighter second lift beside it for 8 sets. Your 1+ set each day decides how much the training max goes up next week.
Free to use · auto progression, rest timers & PR tracking built in
What is nSuns LP 4 Day?
nSuns LP 4 Day is the author's own four-day spreadsheet, which he published beside the five-day nSuns LP. It keeps the program's signature: every main lift runs nine sets, a five and a triple to build in, an all-out 1+ AMRAP at 95% of your training max, then back-off sets stepping down from 90% to 65%. Each main lift has a lighter second lift beside it for eight sets, at percentages of the main lift's training max.
The four days are Monday bench (the volume day, eights and fours with no 1+ set) with overhead press behind it, Tuesday squat with sumo deadlift, Thursday bench with close-grip bench, and Friday deadlift with front squat. Against the five-day version, the overhead press day is the one that goes, so bench still gets two sessions a week. The sheet names the assistance work only by area for each day, chest, arms and back on Monday for example. The accessory lifts in Durata are our suggestions, the same picks as the five-day nSuns LP, so swap in any you like.
Is nSuns LP 4 Day right for you?
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 progression works
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.
Durata runs this progression for you — every session's weights are computed from your training maxes, and your logged AMRAP sets are what move those maxes.
nSuns LP 4 Day — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the sets marked AMRAP.
Bench (Volume)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×8 @ 65% 1×6 @ 75% 3×4 @ 85% 1×5 @ 80% 1×6 @ 75% 1×7 @ 70% 1×8 @ 65% | — |
| Overhead Press (Barbell) | 1×6 @ 50% 1×5 @ 60% 1×3 @ 70% 1×5 @ 70% 1×7 @ 70% 1×4 @ 70% 1×6 @ 70% 1×8 @ 70% | — |
| Triceps Dip | 3×10+ AMRAP | — |
| Triceps Pushdown | 3×10–12 | — |
| Face Pull | 3×15–20 | — |
Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1++ @ 95% AMRAP 1×3 @ 90% 1×3 @ 85% 1×3 @ 80% 1×5 @ 75% 1×5 @ 70% 1×5 @ 65% | — |
| Sumo Deadlift | 1×5 @ 50% 1×5 @ 60% 1×3 @ 70% 1×5 @ 70% 1×7 @ 70% 1×4 @ 70% 1×6 @ 70% 1×8 @ 70% | — |
Bench (1+ Day)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1++ @ 95% AMRAP 1×3 @ 90% 1×5 @ 85% 1×3 @ 80% 1×5 @ 75% 1×3 @ 70% 1×5 @ 65% | — |
| Bench Press - Close Grip (Barbell) | 1×6 @ 40% 1×5 @ 50% 1×3 @ 60% 1×5 @ 60% 1×7 @ 60% 1×4 @ 60% 1×6 @ 60% 1×8 @ 60% | — |
| Triceps Dip | 3×10+ AMRAP | — |
| Triceps Pushdown | 3×10–12 | — |
| Face Pull | 3×15–20 | — |
Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1++ @ 95% AMRAP 1×3 @ 90% 1×3 @ 85% 1×3 @ 80% 1×3 @ 75% 1×3 @ 70% 1×3 @ 65% | — |
| Front Squat | 1×5 @ 35% 1×5 @ 45% 1×3 @ 55% 1×5 @ 55% 1×7 @ 55% 1×4 @ 55% 1×6 @ 55% 1×8 @ 55% | — |
| Pull Up | 3×10+ AMRAP | — |
| Face Pull | 3×15–20 | — |
nSuns LP 4 Day — common questions
What training max should I start with?
The spreadsheet sets it at 90% of your true one-rep max. The first 1+ set at 95% of that should give you a few reps; if you have never tested a max, log a heavy set and use its estimate.
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.
How long do sessions take?
About 50–65 minutes on average. The bench and deadlift days run longest, with nine main-lift sets, eight sets of a second lift and accessories; squat day is the shortest.
Is there an app that runs nSuns LP 4 Day for you?
Yes. Durata runs nSuns LP 4 Day as written, free: the 4-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: nSuns LP 4 Day — Reddit /r/nSuns community
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run nSuns LP 4 Day in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
