nSuns LP
By u/nSuns · From Original Source
Reddit's most-run high-volume LP program, exactly as the original spreadsheet lays it out. Five days a week, two bench sessions. T1 lifts run 9 sets peaking at a 1+ AMRAP at 95% of your TM (Monday bench is the volume day); T2 lifts run 8 sets at percentages that ride the parent lift's TM. Your weekly TM increase is graded on the 1+ set — the more reps, the bigger the jump. Run until you stall, then graduate to a cycling program.
Free to use · auto progression, rest timers & PR tracking built in
What is nSuns LP?
nSuns LP grew out of Reddit, where a user going by n_suns rebuilt Wendler's 5/3/1 into a high-volume weekly linear progression and shared it as a free spreadsheet. That nsuns spreadsheet became one of the most-run intermediate strength programs on the internet, and this is it in app form. The signature is the nine-set main-lift wave, straight from the spreadsheet: a five and a triple to build in, an all-out 1+ AMRAP at 95% of your training max, then six back-off sets stepping down from 90% to 65%. Monday's bench day is the volume exception — eights and fours with no max set. You touch heavy weight, prove something on the 1+ set, and pile up volume on the way back down. T2 lifts run the spreadsheet's eight-set schemes at percentages that follow their parent lift's training max.
The week runs bench, squat, overhead press, deadlift, then bench again, so the bench gets two sessions: Monday's volume day and Friday's wave. Every main lift has an eight-set secondary compound behind it, at percentages of a main lift's training max: overhead press behind Monday's bench, sumo deadlift behind squat, incline bench behind OHP, front squat behind deadlift, close-grip bench behind Friday's bench. The spreadsheet names the assistance work only by body area for each day, chest, arms and back on Monday for example, so the accessory lifts in Durata are our suggestions: swap in any you like.
Is nSuns LP right for you?
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 progression works
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.
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 — 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 | — |
nSuns LP — common questions
What training max should I start nSuns with?
About 90% of a recent true 1RM — week one's 1+ set at 95% of that should give you 2–4 reps. Log a heavy set in Durata and its e1RM estimate will put you in the right neighbourhood if you have never tested a max.
How does the AMRAP set change my progression?
It sets the size of the weekly TM increase. 0–1 reps holds the TM. On squat and deadlift, 2–3 reps adds 2.5 kg (5 lb), 4–5 adds 5 kg (10 lb) and 6 or more adds 7.5 kg (15 lb). Bench and press step more gently: 2.5 kg (5 lb) for 2–5 reps and 5 kg (10 lb) for 6 or more. The 1+ set is the whole steering wheel of the program.
How long do nSuns sessions take?
About 50–65 minutes on average. The pressing and deadlift days run longer — nine main-lift sets, eight sets of a secondary compound, then accessories. Squat day is the short one: the squat wave and eight sets of sumo deadlift, and no accessory lifts set (the sheet just says legs and abs).
Is this the same as the nsuns spreadsheet?
Yes: every set, rep and percentage is the author's five-day spreadsheet, checked set by set against his own file. The difference is the arithmetic. The sheet asked you to type in each new training max by hand; Durata applies the increase from your 1+ set and works out every weight for you.
When should I move off nSuns LP?
When the 1+ set at 95% keeps landing at 0–1 reps on most lifts for several weeks despite honest recovery, so the training max has stopped moving. Weekly TM bumps have stopped being realistic at that point — graduate to a program that cycles intensity over a month, like a 5/3/1 variant.
Is there an app that runs nSuns LP for you?
Yes. Durata runs nSuns LP as written, free: the 5-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 — 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 in Durata
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