FitnessieWho it's for
Intermediate lifters who recover well, like long sessions, and want faster progress than a monthly cycle gives.
How it works
nSuns borrows the training-max idea from 5/3/1 but runs it as a linear progression. Each day opens with nine sets of one main lift: on the heavy days they climb to a single at 95% that you take for as many reps as you can, then work back down. A second lift follows with eight sets of moderate work.
How many reps you get on that 95% single decides how much the training max goes up for next week: nothing for one, a little for two or three, more for four or five, and the most for six or more. It adjusts itself to how you're actually doing.
The four days are a high-rep bench day, a squat day, a heavy bench day and a deadlift day. The second lift each day (overhead press, sumo deadlift, close-grip bench, front squat) and the high-rep bench sets are worked from a main lift's training max, so they climb whenever it does. Sessions are long; leave room for them.
Equipment: barbell, rack, bench, pull-up bar. To start you'll need: Bench Press (Barbell) 1RM, Squat (Barbell) 1RM, Overhead Press (Barbell) 1RM, Deadlift (Barbell) 1RM.
The program
nSuns Day 1 · Bench
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Bench Press (Barbell) | 65%×8 · 75%×6 · 85%×4 · 85%×4 · 85%×4 · 80%×5 · 75%×6 · 70%×7 · 65%×8+ | Training max: 90% of your 1RM | Works off the bench training max, so it goes up whenever that does. |
| Overhead Press (Barbell) | 50%×6 · 60%×5 · 70%×3 · 70%×5 · 70%×7 · 70%×4 · 70%×6 · 70%×8 | Training max: 90% of your 1RM | The training max goes up 5 lb (2.5 kg) when you complete every set. |
| Chin Up | 3×8 | Bodyweight | Work from 8 up to 12 reps a set. |
nSuns Day 2 · Squat
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 75%×5 · 85%×3 · 95%×1+ · 90%×3 · 85%×3 · 80%×3 · 75%×5 · 70%×5 · 65%×5+ | Training max: 90% of your 1RM | The training max moves with your reps on the first AMRAP set: 2–3 reps: +5 lb (2.5 kg); 4–5 reps: +10 lb (5 kg); 6+ reps: +15 lb (7.5 kg); fewer holds it. |
| Sumo Deadlift (Barbell) | 50%×5 · 60%×5 · 70%×3 · 70%×5 · 70%×7 · 70%×4 · 70%×6 · 70%×8 | Training max: 90% of your Deadlift (Barbell) 1RM | Works off the deadlift training max, so it goes up whenever that does. |
| Hanging Leg Raise | 3×10 | Bodyweight | Work from 10 up to 15 reps a set. |
nSuns Day 3 · Bench
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Bench Press (Barbell) | 75%×5 · 85%×3 · 95%×1+ · 90%×3 · 85%×5 · 80%×3 · 75%×5 · 70%×3 · 65%×5+ | Training max: 90% of your 1RM | The training max moves with your reps on the first AMRAP set: 2–3 reps: +5 lb (2.5 kg); 4–5 reps: +5 lb (2.5 kg); 6+ reps: +10 lb (5 kg); fewer holds it. |
| Bench Press - Close Grip (Barbell) | 40%×6 · 50%×5 · 60%×3 · 60%×5 · 60%×7 · 60%×4 · 60%×6 · 60%×8 | Training max: 90% of your Bench Press (Barbell) 1RM | Works off the bench training max, so it goes up whenever that does. |
| Push Up | 3×15 | Bodyweight | Work from 15 up to 25 reps a set. |
nSuns Day 4 · Deadlift
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Deadlift (Barbell) | 75%×5 · 85%×3 · 95%×1+ · 90%×3 · 85%×3 · 80%×3 · 75%×3 · 70%×3 · 65%×3+ | Training max: 90% of your 1RM | The training max moves with your reps on the first AMRAP set: 2–3 reps: +5 lb (2.5 kg); 4–5 reps: +10 lb (5 kg); 6+ reps: +15 lb (7.5 kg); fewer holds it. |
| Front Squat (Barbell) | 35%×5 · 45%×5 · 55%×3 · 55%×5 · 55%×7 · 55%×4 · 55%×6 · 55%×8 | Training max: 90% of your Squat (Barbell) 1RM | Works off the squat training max, so it goes up whenever that does. |
| Back Extension | 3×10 | Bodyweight | Work from 10 up to 15 reps a set. |
Questions
How fast does the training max go up?
It depends on your reps on the 95% single: one rep holds it, two or three adds 5 lb, four or five adds 5 lb on bench and 10 lb on squat and deadlift, and six or more adds 10 lb on bench or 15 lb on squat and deadlift (half that in kg).
How does the overhead press progress?
This four-day version has no heavy overhead press single, so its training max goes up 5 lb (2.5 kg) whenever you complete all eight sets. The sumo deadlift, close-grip bench, front squat and the high-rep bench day follow the deadlift, bench and squat maxes.
This is a lot of sets. Can I cut accessories?
Yes. The two main lifts do the work; the bodyweight accessory at the end is optional.
Related programs
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5/3/1
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Texas Method
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PHUL
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