nSuns LP 6 Day Deadlift
By u/nSuns · From Original Source
Also known as: nsuns 6 day · nsuns 6 day deadlift · nsuns deadlift focus · nsuns 531 lp · n-suns
The six-day nSuns LP with a deadlift focus, from the author's own spreadsheet. The five days of nSuns LP with deadlift moved up to Tuesday, plus a Saturday of extra deadlift volume, 8 sets of 3 at 72.5%, and front squats. Your 1+ set on each main lift decides how much its training max goes up next week.
Free to use · auto progression, rest timers & PR tracking built in
What is nSuns LP 6 Day Deadlift?
nSuns LP 6 Day Deadlift is the author's own six-day deadlift spreadsheet. It runs the five days of nSuns LP, with the deadlift moved up to Tuesday, and adds a Saturday for more deadlift work. Every main lift keeps the program's nine-set wave, 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%, with a lighter second lift beside it for eight sets.
The week is Monday bench (the volume day) with overhead press, Tuesday deadlift with front squat, Wednesday overhead press with incline bench, Thursday squat with sumo deadlift, Friday bench with close-grip bench, and Saturday eight triples of deadlift at 72.5% of your training max with six triples of front squat. The sheet names the assistance only by area for each day; the accessory lifts in Durata are our suggestions, taken from the five-day nSuns LP, and any can be swapped. Saturday has none.
Is nSuns LP 6 Day Deadlift right for you?
It suits an nSuns lifter whose deadlift is lagging and who can train six days a week. It is the five-day program plus a full extra session, so recovery matters more: if the five-day version already leaves you beat up, this is not the fix.
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. For squat and deadlift, 2 to 3 reps adds 2.5 kg (5 lb), 4 to 5 adds 5 kg (10 lb) and more than 5 adds 7.5 kg (15 lb); bench and press add 2.5 kg (5 lb) for 2 to 5 reps and 5 kg (10 lb) past that. Saturday has no 1+ set, so it never moves a training max; the deadlift's increase comes from Tuesday. Durata applies each increase after the 1+ set and works out every weight from the new training max, the second lifts included.
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 6 Day Deadlift — 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 | — |
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 | — |
OHP
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (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% | — |
| Incline Bench Press (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% | — |
| Chin Up | 3×10+ AMRAP | — |
| 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 (Volume)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 8×3 @ 72.5% | — |
| Front Squat | 6×3 @ 56.25% | — |
nSuns LP 6 Day Deadlift — common questions
What training max should I start with?
The spreadsheet sets it at 90% of your true one-rep max on each lift. The first 1+ set at 95% of that should give you a few reps.
Why does the deadlift move to Tuesday?
That is how the author lays out the six-day deadlift version: deadlift early in the week, squat on Thursday, and the extra deadlift volume on Saturday, so the two deadlift sessions are spread apart.
How long do sessions take?
About 45–65 minutes on average. Saturday is the shortest, with only the deadlift and front squat triples.
Is there an app that runs nSuns LP 6 Day Deadlift for you?
Yes. Durata runs nSuns LP 6 Day Deadlift as written, free: the 6-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 6 Day Deadlift — 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 6 Day Deadlift in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
