nSuns Program Reviews & Results **Real Lifters**

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:

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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.