Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Lift Vault Market
    • Buy Custom Programs
    • Buy Training Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
      • Bro Split Workout
      • Arnold Split Workout
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Beginners
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Cheap Protein Powder
        • Best Cheap Mass Gainers
        • Best Creatine for Bulking
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best Protein Powders Without Artificial Sweeteners
        • Best Protein Powders for Teens
        • Best Protein Powders Without Heavy Metals
  • Learn
    • Resources
      • Find Powerlifting Meets
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Deadlift vs Romanian Deadlift
      • Long Head Bicep Exercises
      • Short Head Bicep Exercises
      • Cable Shoulder Exercises
  • /r/LiftVault
  • Contact
    • How Lift Vault Got Started
    • Meet the Team
    • Submit a Program
    • Lift Vault vs Lifting Vault
Home » Program Reviews » nSuns Program Reviews & Results **Real Lifters**

nSuns Program Reviews & Results **Real Lifters**

Avatar

Leave a Comment By Kyle Risley
Last updated October 21, 2019


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Check out nSun program reviews & results below.

If you’d like to write your own review, you can use the comment section at the bottom of the page.

For spreadsheets: nSuns Program Spreadsheets

  • https://www.reddit.com/r/weightroom/comments/6vco24/program_review_nsuns_cap3/
    • M, 29, 197 lbs
    • Ran CAP3 nSuns variation
    • 12 week overview
    • lifted 4-5 days per week (2 days on, 1 day off)
    • Lift progress
      • Squat
        • 350 –> 340 x 7 (e1RM 419)
      • Bench Press
        • 210 –> 165 x 13 (e1RM 236)
      • Deadlift
        • 415 –> 395 x 5 (e1RM 460)
          • 395 x 5 was on an axle deadlift bar, whereas 415 x 1 was on an Ohio deadlift bar
  • https://www.reddit.com/r/nSuns/comments/a7tc4c/nsuns_9_months_progress_review/
    • M, 41, 175 lbs
    • Ran nSuns for 9 months
    • Lift progress (lbs)
    •  Squat
      • 195 –> 275
    • Bench Press
      • 180 –> 240
    • Deadlift
      • 260 –> 325
    • Overhead Press
      • 110 –> 170
  • https://www.reddit.com/r/weightroom/comments/a6ysu4/program_review_nsuns_cap3_run_for_1_year/
    • 21 years old, 160 lbs
    • Ran CAP3
    • 12 month overview
    • 6 days per week
    • Lift progress
      • Squat
        • 275 x 5 –> 325 x 5
      • Bench Press
        • 195 x 5 –> 235 x 3
      • Deadlift
        • 425 x 2 –> 500 x 1
      • Overhead Press
        • 135 x 2 –> 155 x 2
  • https://www.reddit.com/r/weightroom/comments/auotxl/program_review_nsuns_531_5_day/
    • M, 27, 189 lbs
    • nSuns 5/3/1 variation
    • Ran for 3 months with 2 deload weeks
    • Lift progress
      • Squat
        • 330 –> 345 x 3
      • Bench Press
        • 235 –> 255 x 2
      • Deadlift
        • 370 –> 455
      • Overhead Press
        • 145 –> 175
  • https://www.reddit.com/r/xxfitness/comments/99fk4q/program_review_nsuns_lp_4_5_day_program/
    • F, 23
    • This lifter ran two rounds of nSuns
      • Round 1:
        • 9 weeks long
        • 4 Day nSuns + extra glute hypertrophy day
        • BW: 137 –> 141
      • Round 2:
        • 8 weeks long
        • 5 day nSuns + extra glute hypertrophy day
        • BW: 144 –> 138
    • Round 1 lift progress
      • Squat
        • 130 x 7 –> 165 x 5
      • Bench Press
        • 75 x 9 –> 100 x 2
      • Deadlift
        • 140 x 11 –> 195 x 5
    • Round 2 lift progress
      • 6 of the 8 weeks were run on a cut
      • Squat
        • 150 x 8 –> 185 x 3
      • Bench Press
        • 100 x 4 –> 120 x 2
      • Deadlift
        • 170 x 8 –> 220 x 4
      • Overhead Press
        • 70 x 3 –> 80 x 3
  • https://www.reddit.com/r/nSuns/comments/8dz2wx/progress_review_switch_to_cap3/
    • M, 23, 158 lbs
    • Ran nSuns CAP3 for 14 weeks
    • Lift progress
      • Squat
        • 187 –> 242
      • Bench Press
        • 132 –> 187
      • Deadlift
        • 220 –> 286
  • https://www.reddit.com/r/weightroom/comments/6xiyta/program_review_smolov_and_nsuns_531/
    • M, 20, 175 –> 190 lbs
    • Combined Smolov with nSuns (not sure which variation)
    • Lift progress
      • Squat
        • 365 –> 405
      • Bench Press
        • 260 –> 280
      • Deadlift
        • 385 –> 425
  • https://www.tigerdroppings.com/rant/health-fitness/anyone-here-do-nsuns/75071976/
    • Pretty decent discussion among lifters that have (or are currently running) nSuns
  • https://www.thenuwavefitness.com/nsuns-531-workout-program-review/
    • “I was able to run the 6 day version for a few months before I went to the 5 day mostly. Eventually I got burnt out too with it but I might go back to it at some point in the future. I need to build my strength up more because I felt like doing 8 reps of a low weight bench press was not very valuable of my time when I could be doing a 5×5 heavier bench press set in PPL. Depending on your goals if you want a mix between aesthetics and some strength nsuns 5/3/1 is good.”

Video Review: nSuns Program

Thoughts from Hywel Evans:

N SUNS Training Program 5-3-1? Should you try it?

Why I've Stopped N-Suns 5-3-1. Hitting A Bench Plateau...

How to Write a Useful Review

Lift Vault only wants to share reviews that will be useful for other members. Please follow these guidelines when submitting a review via the comment section:

  1. General background info (age, gender, weight)
  2. Results of program
    1. If possible, include before/after details on your lifts
    2. If body weight changed significantly, those details are also helpful
  3. How long did you run the program
  4. Pros/Cons
  5. Did you make any alterations to the program?
  6. General experience of running the program
  7. Would you recommend the program to others?
  8. Use the star rating tool to rate the program

Reviews that do not follow these guidelines will not be published (though if you include your contact information, you will be contacted and have an opportunity to improve the quality of your review).

Comments Rating 0 (0 reviews)
Avatar

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Program Reviews




Related Posts

  • Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

    Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you're willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket! While not recommended for general strength work, as articulated…

  • nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)

    nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler's 5/3/1 strength program. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those…

  • Half Marathon Training Program Spreadsheets

    Running a half marathon is far from impossible for most healthy individuals, but does require careful training. Luckily, Hal Higdon did a great job of laying out programs well suited for novice, intermediate, and advanced runners. For the full explanation of the programs, please read…

  • Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

    As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle. The differences between the 9 week and…

  • Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)

    Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) - the Deathbench program is a disciple of the "if you want a bigger bench press, bench more" church. There are two versions here: original and taper (to help with meet preparation). Both are 10 week bench…

  • Jim Wendler's 5/3/1 Workout Program Spreadsheets

    More of a template than a strict program, many variations of 5/3/1 exist. You'll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler's popular…

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Popular Programs via App
Boostcamp App Boostcamp App
Free

Many of the most popular programs on Lift Vault are now available on a free app!

Boostcamp lets you track progress, calculate weight/sets/reps, and discover new programs - all for free!

Visit Boostcamp App

Latest Posts

  • MASS IMPACT Program from Geoffrey Verity Schofield
  • Michigan Powerlifting Records
  • Washington DC Powerlifting Records
  • Wyoming Powerlifting Records
  • Wisconsin Powerlifting Records

Leave a Reply

Cancel reply
Sending

Copyright © 2025 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer

download-folder

Unlock The Vault!

Get access to every Lift Vault spreadsheet on a Google Drive folder. 

x

Save 10% on Programs from Experts

If you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.


Promo code LIFTVAULT = 10% off at Kizen Training

Get Programs Made by Experts
x