nSuns 5/3/1 LP: The Reddit Favorite in Review
nSuns is one of the most popular strength training programs on Reddit — and one of the most intense. The spreadsheet has been downloaded hundreds of thousands of times. But it doesn’t fit everyone.
Origin
nSuns was created by Reddit user /u/nSuns and combines two ideas:
- Wendler’s 5/3/1 — the percentage-based framework and AMRAP sets
- High volume — significantly more sets per session than standard 5/3/1
The result: the intensity structure of 5/3/1 with more aggressive linear progression and more work.
The Program
T1: The Main Lift (9 Sets)
Each day starts with a main lift — squat, bench, deadlift, or overhead press. 9 sets in a pyramid: up to the AMRAP set, then back down.
The percentages vary by day — this isn’t a simple table. A typical T1 day looks like:
| Sets 1-3 (ascending) | Set 3 | Sets 4-9 (descending) |
|---|---|---|
| 75% → 85% → 95% TM | AMRAP | 90% → 85% → 80% → 75% → 70% → 65% |
Not every day has the same scheme — that’s what makes nSuns hard to track on paper.
T2: The Supplemental Lift (8 Sets)
After T1 comes a complementary variation: e.g., close-grip bench after bench press, front squat after deadlift, sumo deadlift after squat.
Accessories
2-3 isolation exercises of your choice, 3-4 sets each. nSuns gives no specific prescriptions — you choose. Important: don’t forget pulling (chin-ups, lat pulldown, rows), the program already has plenty of pressing.
The 5-Day Variant (Standard)
| Day | T1 | T2 |
|---|---|---|
| 1 | Bench Press | Overhead Press |
| 2 | Squat | Sumo Deadlift |
| 3 | Overhead Press | Incline Bench |
| 4 | Deadlift | Front Squat |
| 5 | Bench Press | Close-Grip Bench |
There are also 4-day and 6-day variants (squat or deadlift focus).
Progression: AMRAP-Based
The cleverest part of nSuns. The TM increase depends on your AMRAP result on the top set:
| AMRAP Reps (Top Set) | TM Adjustment |
|---|---|
| 0-1 reps | No increase |
| 2-3 reps | +2.5 kg |
| 4-5 reps | +2.5-5 kg |
| 6+ reps | +5-7.5 kg |
Hit many reps → big jump. Struggle at 1 rep → no jump. Your body provides the feedback, not a fixed table.
Strengths and Weaknesses
Works well:
- AMRAP-based progression — self-regulating, fast increases when possible
- Every main lift appears as T1 and as a T2 variation — good frequency and technique work
- The 5-day variant covers all main lifts
Problems:
- High volume — 17 working sets per movement pattern per session. In the 5-day variant, pressing adds up to 3 pressing days (~34 sets/week). Too much for many.
- No built-in deload — the program runs linearly until you stall. Recommendation: build in a deload every 4-6 weeks yourself.
- Long sessions — 90-120 minutes is normal. If you only have 45-60 minutes, nSuns won’t work.
- Shoulder stress — 3 pressing days in the 5-day variant. If you have shoulder issues, deliberately increase pulling volume (chin-ups, face pulls, rows after every session).
- Nearly impossible to track on paper — 17 sets with different percentages per day.
Who Is It For?
- 6+ months of experience, wanting to progress weekly
- 90+ minutes per session available
- High recovery capacity — good sleep, good nutrition, low life stress
Not ideal for beginners (→ Greyskull LP or GZCLP), time-limited trainees, or those with joint issues.
Comparison
| Aspect | nSuns | GZCLP | 5/3/1 |
|---|---|---|---|
| Volume/session | Very high (17 sets T1+T2) | Moderate | Low-Moderate |
| Progression | Weekly (AMRAP-based) | Weekly (multi-stage) | Every 3 weeks |
| Deload | None (add yourself) | Built in | TM test every ~10 weeks |
| Sessions/week | 4-6 | 3-4 | 3-4 |
| Duration/session | 90-120 min | 45-60 min | 45-60 min |
nSuns in hitPR
The nSuns plan has all sets with the correct weights — you set the TM once, the rest is calculated. After the AMRAP set, the new TM is adjusted automatically. Available as 4-day, 5-day, and 6-day variants (squat and deadlift focus).
Bottom Line
nSuns is an effective program for trainees with high recovery capacity and enough time. The AMRAP-based progression is self-regulating and allows fast increases. The weaknesses — high volume, no deload, long sessions — need conscious management. Those who can handle that get good results. Those with less time or who prefer moderate volume do better with GZCLP or 5/3/1.
Sources
- nSuns 5/3/1 LP. r/nSuns
- Wendler J (2011). 5/3/1: The Simplest and Most Effective Training System for Raw Strength.
