nSuns Program: The Complete LP Guide

If you've stalled on a basic linear progression and want a program that pushes your strength forward aggressively, nSuns is one of the most effective options available. Built on the bones of Jim Wendler's 5/3/1 and influenced by Sheiko-style volume, the nSuns LP program packs serious work into every session — with a progression scheme that has you adding weight weekly for as long as you can handle it.

Here's how it works, how to set it up, and whether it's the right fit for your training.

What Is the nSuns Program?

nSuns (originally called "nSuns 5/3/1 LP") is a high-volume linear progression program created by a Reddit user of the same name. It borrows the training max concept and set/rep structure from Wendler's 5/3/1, then strips away the slow monthly progression in favor of a weekly one.

The core idea: you perform a primary compound lift using a structured set and rep scheme based on percentages of your training max (TM) — a number set slightly below your true one-rep max. After each session, your TM goes up or stays the same based on how many reps you hit on your top set. Then you follow that with a secondary compound variation (a close complement to the primary lift) using a different rep/percentage scheme, plus your choice of accessory work.

The result is a program that delivers high weekly volume on the big lifts, autoregulates progression based on your performance, and drives rapid strength gains — especially for early intermediate lifters who still have room to add weight frequently.

The 5/3/1 Foundation

To understand nSuns, you need to understand the concept it borrows from 5/3/1: the training max.

Your training max is set at roughly 90% of your true 1RM. All working set percentages are calculated from this number — not from your actual max. This built-in buffer means you're never grinding against your absolute limit, which keeps form cleaner and fatigue more manageable.

In traditional 5/3/1, your TM increases monthly. In nSuns, it increases weekly — making it a true linear progression for as long as you can sustain it.

Program Variants

nSuns comes in several variants based on how many days you want to train:

The 5-day variant is the most commonly run version. Here's what that week looks like:

Each session includes your T1 lift (9 sets), your T2 lift (8 sets), plus accessories.

The Set and Rep Scheme

This is where nSuns gets specific. Each day's T1 and T2 lifts follow a fixed set/rep/percentage structure.

T1 (Primary Lift) — Example Day

The "1+" set at 95% is the key set. This is your AMRAP (as many reps as possible) — and the number of reps you hit here determines how your training max changes for next week.

T2 (Secondary Lift) — Example Day

The T2 lift uses lighter percentages across 8 sets, typically in the 5–8 rep range. The goal is supplemental volume to support the primary pattern — not to grind at heavy weights.

The Progression Scheme

nSuns progression is beautifully simple and based entirely on your AMRAP performance:

This is where nSuns shines as a self-regulating system. If you're having a great day and smash 6 reps at 95%, your TM jumps 10 lbs. If you barely grind out 1 rep, it drops. The program meets you where you are.

Over time, this weekly adjustment drives consistent strength gains — which is exactly what progressive overload demands. Both increasing load and increasing reps at a given load are viable strategies for driving continued adaptation (Plotkin et al., 2022), and nSuns leverages both.

Accessory Work

The T1 and T2 lifts are fixed by the program. Everything else is up to you — and this is where many people either thrive or drop the ball.

How to Choose Accessories

Pick 3–4 accessory exercises per day, targeting:

• Weak points in your main lifts. Bench stalling at lockout? Add triceps work. Squat folding forward? Hit your upper back.
• Lagging muscle groups. Arms, rear delts, and abs are common gaps that compounds don't fully cover.
• Injury prevention. Face pulls, external rotations, and direct hamstring work go a long way.

Sample Accessory Template

Accessory Volume Guidelines

• 3–4 exercises per session
• 3 sets of 8–15 reps each
• Keep accessories relatively light — the T1 and T2 work is already demanding

Your total weekly volume from T1 and T2 sets alone is substantial. A dose-response meta-analysis found that higher weekly set volumes produce greater muscle growth, but only up to the point where recovery allows (Schoenfeld et al., 2017). Accessories should complement your main work, not bury you.

Who Is nSuns For?

nSuns works best for a specific type of lifter. Be honest about whether that's you.

nSuns is a great fit if you:

• Have 6–12 months of consistent training under your belt
• Have stalled or are about to stall on a beginner linear progression (Starting Strength, StrongLifts, etc.)
• Want to prioritize strength gains on the big compound lifts
• Can handle high-volume sessions (60–90 minutes)
• Enjoy structured, numbers-driven training

nSuns is probably not for you if you:

• Are a complete beginner — a basic progressive overload program will get you further, faster
• Primarily train for bodybuilding and want more isolation focus
• Can only train 3 days per week (the 4-day variant exists, but nSuns really shines at 5+ days)
• Are in a deep caloric deficit — the high volume becomes very difficult to recover from when cutting
• Hate long sessions — T1 and T2 alone take 40–50 minutes before you touch accessories

Common Mistakes to Avoid

Setting your training max too high. The most common nSuns mistake. Your TM should be 90% of your true 1RM, not your ego max. If your AMRAP sets are consistently at 1–2 reps, your TM is too high. Reset it 10–15% lower and build back.

Ignoring accessories. The T1/T2 work builds strength on the main lifts. Accessories build the muscles that support those lifts. Skip them, and you'll plateau sooner.

Not tracking your numbers. nSuns is a percentage-based program. If you're guessing weights in the gym, you're leaving gains on the table. Every set has a specific weight target — log it.

Skipping deloads. Weekly TM increases eventually catch up to you. When your AMRAP performance starts consistently declining — or when RPE on your working sets creeps above 9 for multiple sessions in a row — it's time for a deload week. Drop your TM by 10% and rebuild.

Running it forever. nSuns is a linear progression. By definition, it has an expiration date. Most lifters can run it effectively for 3–6 months before the weekly increases stall out. When they do, transition to a periodized intermediate program.

How to Get Started

1. Determine your current 1RM for bench press, squat, overhead press, and deadlift. Use recent heavy sets to estimate — don't go test a true max.
2. Set your training max at 90% of each 1RM.
3. Choose your variant. The 5-day is the standard recommendation.
4. Pick your accessories. Start with 3 exercises per day. You can add more later once you know how you recover.
5. Run it for at least 4 weeks before making judgments. The first week or two may feel easy — that's by design. Trust the progression.

Start Running nSuns

The nSuns program is one of the fastest ways for early intermediate lifters to push past beginner plateaus and build serious strength on the big lifts. The combination of high volume, percentage-based autoregulation, and weekly progression hits a sweet spot that few other programs match at this level.

It's demanding, it's long, and it requires you to track your numbers honestly. But if you put in the work and manage your recovery, the strength gains speak for themselves.

Download Iridium to track your training maxes, monitor estimated 1RM progression, and keep your volume in check as you push through nSuns.