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Every Single nSuns 5/3/1 Lifting Program Spreadsheet

Last updated

Updates:

  • August 20, 2019 – Added /u/RoflWafflez spreadsheet, which has a ton of different accessory variations, warm up tips, and more.
  • June 1, 2019 – Seriously cleaned up the spreadsheets. Bundled the 4 day, 5 day, 6 day squat, and 6 day deadlift versions into one spreadsheet collection. Deleted some stuff that was duplicated. The page should be a lot easier to read and navigate now.
  • 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 deadlift and squat specific workloads to help everyone get stronger.

All credit goes to Jim Wendler and n_suns.

Recommended Reading

If you haven’t already, check out Jim Wendler’s classic strength books:

Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run.

nSuns Program FAQs

What is nSuns? (nSuns Explained)

nSuns is a user on Reddit that shared a popular weekly linear progression variation of 5/3/1 a few years ago. Key principles carried over from 5/3/1 include hitting the main lift of the day for a set of 5 reps, a set of 3 reps, and then a set of 1 rep, as well as the notion of using 90% of an athlete’s 1RM as a TM or “training max” and calculating all main lifts as a % of the TM.

How is nSuns different from 5/3/1?

nSuns differs from 5/3/1 in that its linear progression advances weekly, whereas 5/3/1 is roughly monthly. This helps athletes advance faster vs. 5/3/1, though they will also likely stall out more quickly.

How do I get started with nSuns?

The simplest way to get started is to make a copy of the nSuns LP Complete Bundle below and figure out how many days per week you want to lift. If you’re unsure, I’d recommend starting with 4 days per week and seeing how that goes for 2 or 3 months.

Is the nSuns 5/3/1 program good for beginners?

nSuns contains a significant amount of volume. This amount of volume should not be undertaken by an athlete still learning proper lifting form. Also, nSuns LP uses weekly progression. A true novice can advance multiple times in a week and would advance more rapidly with Starting Strength, StrongLifts, or Greyskull LP.

Which version of nSuns is right for me?

If it’s your first time running nSuns, I’d recommend starting with the 4 day routine. If you’re recovering well from the volume and feel like you can handle more, move up to the 5 day routine after 2 or 3 months of the 4 day routine. Weekly progression can catch up to you pretty quickly.

How do I add weight on nSuns LP? (nSuns Progession)

Progression on the main lifts with nSuns LP is pretty simple. It is based on the number of reps achieved on that day’s AMRAP set, which are highlighted in yellow on the original spreadsheets and otherwise are denoted by a “+” symbol next to the rep count (e.g. “440 x1+” means 440 for as many reps as possible).

nSuns Linear Progression

Below are the number of reps achieved in the AMRAP set and the amount of weight to add for next week’s training session:

  • 0-1 reps: increased TM by 0 pounds
  • 2-3 reps: increase TM by 5 pounds
  • 4-5 reps: increase TM by 5 to 10 pounds
  • 6+ reps: increase TM by 10 to 15 pounds

What accessory movements should I do for nSuns?

I’ll come back and add more to this section later, so for now just check out this assistance exercise thread on the nSuns subreddit (link). It’ll have what you’re looking for, no matter which version of the program you’re running.

Original nSuns LP Complete Spreadsheet Bundle: 4 DAY, 5 DAY, 6 DAY templates with squat and deadlift specific variations

These are the original spreadsheets shared on Reddit as the nSuns 5/3/1 Linear Progression program.

You’ll find four different programs in the bundle:

  • nSuns 4 Day LP
  • nSuns 5 Day LP
  • nSuns 6 Day LP (Squat Focus)
  • nSuns 6 Day LP (Deadlift Focus)

The nSuns squat and deadlift versions program the respective lift 3 times per week instead of 2 in the typical LP program (counting variations).

If you’re just getting started, this collection is a great starting point.

nSuns Linear Progression (LP) Complete Bundle (4 Day, 5 Day, 6 Day squat, 6 Day deadlift) | LiftVault.com

And here are the same programs with a different design.

n_Suns 531LP (4 day, 5 day, 6 day deadlift, 6 day squat)

RoflWafflez nSuns Variant Spreadsheet

This is a high volume 5 day nSuns variation that contains warm ups, prehab/mobility work, cues for the major lifts, and much more. Even if you don’t decide to run it, it’s worth checking out for accessory ideas, warm up ideas, or lift cue ideas (cues are like hints to think of when doing a lift). The training days are spread across the “Upper Workouts” and “Lower Workouts” tabs on the spreadsheet.

Props to /u/RoflWafflez for the hard work on this. He ran this for 8 months, dropped 70 lbs, and has an 1,150 pound total. Not bad. (Original post and source)

nSuns Roflwafflez | LiftVault.com

Advanced NSuns Program Spreadsheet

This is a fancier version of the same programs you’ll find above, except with more guidance on accessory exercises. 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.  It is not as easy to use as the above spreadsheets, but if you want to track things in more detail then this spreadsheet should help.

via /u/OatGoat

Advanced nSuns v2.1 | LiftVault.com

nSuns CAP3 (Cyclical AMRAP Progression – 3 Week Cycle)

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.

nSuns CAP3 Overview

“This is my personal program that I’ve been running, it is set up with the primary purpose of increasing the Squat, Bench, and Deadlift, as well as getting stronger on close variants, and getting bigger all around. I personally find that without a decently well laid out program, the progression on my lifts start to really suffer. This has kept me on track, making consistent incremental gains on all of my primary lifts, and allows enough customization to address various weakpoints as they arise.

Over the last year I’ve slowly combined the best parts of the various programs that I’ve run into this 3 week sheet, and since putting it all together this summer I have managed to increase my estimated maxes (the entire program is based on estimates) on my Squat, Bench, and Deadlift for a combined total of 85lb in only a few three-week cycles, to an estimated total that is nearing 1500lb. I have not tested any actual 1 rep maxes in a while, but after a few cycles, I am hitting my previous 1 rep maxes for 3-4 clean reps with ease. So as long as that continues, I see no reason to make any additional changes.”

nSuns CAP3 Progression

Progression for Main Lifts:

  • You will perform a Maximum Effort, High Intensity set for each lift, only once every 3 weeks. On these days, you will choose from one (1) of the three (3) options, (6+, 4+, or 2+), you will warm up, and then perform an AMRAP set at the corresponding weight
  • If you are able to complete the minimum number of reps shown, but do not set a new Estimated 1 Rep Max, add 2.5kg / 5lb to your Training max, and continue on.
  • If you are able to complete enough reps to set a new Estimated 1 Rep Max (use the calculator), Increase your Training Max to your new Estimated Max (Rounded Up)
  • If you are unable to complete at least the minimum number of reps shown, reduce your training maxes for that lift during the next cycle, and push your AMRAP and accessory work harder.

Progression for Secondary Lifts:

  • If you set a rep PR on a Yellow AMRAP set, adjust your TM to the new Estimated max.
  • If you are able to complete all of your required reps, but havent set a new rep PR by the end of the 3 week cycle, add 2.5kg / 5lb to your TM and continue on.
  • If you are unable to complete all of your required reps, lower your TM by ~5-10% and push those AMRAP sets MUCH harder for the next cycle.

nSuns CAP3 Spreadsheet

n-Suns' CAP3 Cyclical AMRAP Progression | LiftVault.com

nSuns 5/3/1 LP PPL + BBB Program

Combines the rep scheme of nSuns LP for the T1 (main) lift of the day with the 5/3/1 Boring But Big rep scheme for the T2 lifts (i.e. sets of 10 reps). This is a more hypertrophy focused variant of nSuns.

nSuns 5/3/1 LP PPL with BBB | LiftVault.com

NSuns Program Reviews

Here is a collection of reviews from different athletes that have run NSuns programs.

Final Review of NSuns 5-3-1-:

“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.”

NSuns CAP3 Review:

“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.”

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