nSuns LP

nSuns LP combines percentage-based main lifts with very high training volume. Each session pairs a nine-set T1 block with an eight-set T2 block and two fixed accessory exercises. The 4-day version centers on barbell bench press, barbell squat and barbell deadlift, while the 5-day version adds a dedicated heavy barbell overhead press day. It suits intermediate trainees with solid technique who can reliably handle four or five longer sessions per week.

Who is this plan for?

• Trainees with solid experience in barbell bench press, barbell squat, barbell deadlift and barbell overhead press
• Intermediates or late beginners who can still benefit from weekly main-lift progression
• Trainees who can reliably schedule 4 or 5 very high-volume sessions per week
• Strength-focused trainees who also want a large amount of submaximal repetition work

How it works

• Training max: Initially set the TMs for barbell bench press, barbell squat, barbell deadlift and barbell overhead press to 90% of a realistic 1RM. When setting up a standalone T2 variation, use the TM of its related T1 lift as the starting value.
• T1 progression: The 95% 1+ set controls the next TM increase: 0–1 reps = hold, 2–3 = +2.5 kg/+5 lb, 4–5 = +5 kg/+10 lb, 6+ = +7.5 kg/+15 lb.
• T2 work: The second main lift uses eight fixed percentage sets. hitPR then manages each separately stored T2 exercise with its own TM and increases it after all eight sets are completed: upper body by +2.5 kg/+5 lb, lower body by +5 kg/+10 lb.
• Four or five days: The 4-day version omits the dedicated heavy barbell overhead press day; the 5-day version includes it.
• hitPR reset: For T1, 0–1 reps count as a result below the first progression threshold; for a separately stored T2 exercise, an incomplete block counts. After three such results in a row, hitPR reduces that exercise’s TM by 10%. This reset is an app adaptation rather than a verbatim original rule.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant