nSuns LP 6 Day Squat
By u/nSuns · From Original Source
Also known as: nsuns 6 day · nsuns 6 day squat · nsuns squat focus · nsuns 531 lp · n-suns
The six-day nSuns LP with a squat focus, from the author's own spreadsheet. The five days of nSuns LP plus a Saturday of extra squat volume, 8 sets of 3 at 72.5%, and sumo deadlifts. 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 Squat?
nSuns LP 6 Day Squat is the author's own six-day squat spreadsheet. It runs the five days of nSuns LP and adds a Saturday for more squat 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 squat with sumo deadlift, Wednesday overhead press with incline bench, Thursday deadlift with front squat, Friday bench with close-grip bench, and Saturday eight triples of squat at 72.5% of your training max with six triples of sumo deadlift. His sheet gives the assistance as body areas, nothing more, so the accessory lifts in Durata are our suggestions, borrowed from the five-day nSuns LP; change any of them. Saturday has none.
Is nSuns LP 6 Day Squat right for you?
It suits an nSuns lifter whose squat 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. Squat and deadlift step 2.5, 5 or 7.5 kg (5, 10 or 15 lb) for 2 to 3, 4 to 5 or 6-plus reps; bench and press step 2.5 kg (5 lb) up to 5 reps and 5 kg (10 lb) beyond. Neither Saturday nor Monday's bench volume day has a 1+ set, so neither moves a training max; the squat'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 Squat — 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% | — |
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 | — |
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 | — |
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 | — |
Squat (Volume)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 8×3 @ 72.5% | — |
| Sumo Deadlift | 6×3 @ 56.25% | — |
nSuns LP 6 Day Squat — 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.
Does Monday's bench day move my training max?
No. Monday is the volume day: nine bench sets of 4 to 8 reps, with no 1+ set. Only Friday's 1+ set moves the bench training max.
How long do sessions take?
About 45–65 minutes on average. Saturday is the shortest, with only the squat and sumo deadlift triples.
Is there an app that runs nSuns LP 6 Day Squat for you?
Yes. Durata runs nSuns LP 6 Day Squat 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 Squat — 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 Squat in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
