Last Updated on
Updates:
- March 27, 2019 – Cleaned up formulas in PPL + BBB Spreadsheet
- February 10, 2019 – Added PPL + BBB Spreadsheet
- January 10, 2019 – Added Advanced NSuns Program Spreadsheet
n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to dead lift and squat specific workloads to help everyone get stronger.
All credit goes to Jim Wendler and n_suns.
If you haven’t already, check out Jim Wendler’s classic strength books:
Now let’s get into the program spreadsheets!
Contents
- 1 Advanced NSuns Program Spreadsheet
- 2 NSuns 5 Day Original 5/3/1 Program
- 3 nSuns All in One: 4 DAY, 5 DAY, 6 DAY templates with squat and deadlift specific variations.
- 4 n-Suns CAP3 (Cyclical AMRAP Progression – 3 Weeks)
- 5 n-Suns 5/3/1 6 Day Deadlift Focus Program
- 6 n-Suns 5/3/1 6 Day Squat Focus Program
- 7 nSuns 5/3/1 LP PPL + BBB Program
- 8 NSuns Program Reviews
Advanced NSuns Program Spreadsheet
This insane spreadsheet combined 4 different versions (4 day, 5 day, 6 day squat focus, and 6 day deadlift focus) with automated tracking. It has a detailed HELP tab that describes how to use the spreadsheet. It even maintains a log of your training activity and has a macro calculator to boot. If you don’t know which spreadsheet you want, this is probably the one.
via /u/OatGoat
NSuns 5 Day Original 5/3/1 Program
The original that started it all. This took Jim Wendler’s 5/3/1 and incorporated weekly progression,whereas the initial Wendler 5/3/1 program planned for monthly progression.
While many advanced lifters are not able to progress on a linear basis, this is a great choice for beginners and intermediates looking to pack on strength and practice the major compound lifts.
7/18/17 Update:
Progression has been updated to the following:
- 0-1 reps = no increase
- 2-3 reps = +5 lbs
- 4-5 reps = +5-10 lbs
- 5+ reps = +10-15 lbs
Initially the spreadsheet advised that 1 rep sets add 5 lbs onto the training max, which was incorrect. The spreadsheet below reflect this update.
n_Suns_531_Linear Progression (5 day)
n_Suns_531_Linear Progression (5 day)
nSuns All in One: 4 DAY, 5 DAY, 6 DAY templates with squat and deadlift specific variations.
Plus, you can customize and track your weak point so help customize the program base d on your individual areas for improvement.
If you download one n_Suns spreadsheet, this should probably be one (though there’s some cool stuff below)
n_Suns 531LP (4 day, 5 day, 6 day deadlift, 6 day squat)
n-Suns CAP3 (Cyclical AMRAP Progression – 3 Weeks)
Complete with crystal clear instructions, n-Suns collection’s of 5/3/1 mutations that seems super easy to read along with and follow.
In fact, all you need to to is pick your 1RM for the big 4, enter your bodyweight, and you’ll be gaining strength, getting bigger, and setting PRs before you know it.
n-Suns' CAP3 Cyclical AMRAP Progression
n-Suns 5/3/1 6 Day Deadlift Focus Program
Even though the traditional 5/3/1/ BBB model trains each of the major compounds lift once per week with a ton of muscle building accessories, this variation has the athlete deadliting twice per week in addition to a sumo deadlift day, leading to thee deadlifting sessions per week.
n_Suns_531_LP_6_day_Deadlift_Focus
n-Suns 5/3/1 6 Day Squat Focus Program
While the traditional 5/3/1/ BBB model trains each of the major compounds lift once per week with a ton of muscle building accessories, this variation has the athlete competition squatting twice per week and doing a near-variant one additional day for a total of three squatting todays.
Looking to improve you squat? This may be just what the doctor ordered!
n_Suns_531_LP_6_day_Squat_Focus
nSuns 5/3/1 LP PPL + BBB Program
NSuns Program Reviews
Here is a collection of reviews from different athletes that have run NSuns programs.
“I think this program is great for the intermediate lifter that has experienced slowed progress in the gym due to a lack in structure. I also think it is a great program for anyone that wants to try out a powerlifting program.It was my first true powerlifting program, and it pulled me into the powerlifting scene and even gotten me excited about the idea of doing a meet in the future. The downsides of the program are the lack of direct back work, the awkward split (which works for a while) and the CNS exhaustion. Sure, all of these are dependent on what you do on top of the 2 main lifts each day, but I believe my time has come to shift my focus.”
“I think this is a great “off-season” program. I had a ton of fun on it, put in a lot of hard work, and made great progress. As with any off-the-shelf program, you’ll have to make some changes to suit your own goals/preferences, but overall it provides an excellent framework.”