nSuns LP
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 during beta · 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 five days each open with that wave — bench, squat, overhead press, deadlift, then bench again — so the bench gets two full sessions a week. Every main lift drags a secondary compound behind it: overhead press behind bench, sumo deadlift 5×5 behind squat, incline bench behind OHP, front squat behind deadlift, close-grip bench behind the second bench day. Dips, chins, pull-ups, pushdowns and face pulls fill out the pressing and pulling days.
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: 0–1 reps holds, 2–3 earns a small bump, 4–5 a bigger one, 6 or more the biggest, with lower-body lifts taking larger steps than upper. Durata applies the rep-graded bump automatically after each week's 1+ set and recalculates every percentage — including the T2 lifts that ride their parent lift's training max — so nothing from the original spreadsheet needs maintaining by hand.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
nSuns LP — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
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% | 2:30 |
| 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% | 2:30 |
| Triceps Dip | 3×10+ AMRAP | 2:30 |
| Triceps Pushdown | 3×10–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
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% | 2:30 |
| 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% | 2:30 |
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% | 2:30 |
| 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% | 2:30 |
| Chin Up | 3×10+ AMRAP | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
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% | 2:30 |
| 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% | 2:30 |
| Pull Up | 3×10+ AMRAP | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
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% | 2:30 |
| 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% | 2:30 |
| Triceps Dip | 3×10+ AMRAP | 2:30 |
| Triceps Pushdown | 3×10–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
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. One rep holds the TM; 2–3 reps earns the base bump; 4–5 a bigger one; 6+ the biggest — with squat and deadlift stepping further than bench and press each tier. The 1+ set is the whole steering wheel of the program.
How long do nSuns sessions take?
The pressing and deadlift days run 60–90 minutes — nine main-lift sets, four sets of a secondary compound, then accessories. Squat day is the short one at around 40 minutes, since it is just the squat wave plus sumo deadlift 5×5.
Is this the same as the nsuns spreadsheet?
Same structure and same TM logic. This version runs the 5s-week wave — 5, 5, 5+ then descending triples — on every main lift every week, which is the cleanest of the spreadsheet's variants, and the app handles the TM math the sheet used to do.
When should I move off nSuns LP?
When the 85% AMRAP keeps landing at 5 or fewer reps on most lifts for several weeks despite honest recovery. 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.
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
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
