About the program
nSuns 5/3/1 is a high-volume linear-progression variant of Wendler's 5/3/1. Each main lift day runs 9 working sets at climbing then descending percentages of training max, followed by a secondary lift on the same plan plus accessories. The 4-day version below covers Bench, Squat, Overhead Press, and Deadlift weekly.
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Day 1 Bench and OHP Bench Press 8x5 (75 to 95% TM, 9 sets) Overhead Press 6x5 (50 to 80% TM, 8 sets) Lat Pulldown 3x12 Barbell Row 3x12 Triceps Pushdown 3x12 Day 2 Squat and Sumo Deadlift Squat 8x5 (75 to 95% TM, 9 sets) Sumo Deadlift 6x5 (50 to 80% TM, 8 sets) Leg Curl 3x12 Leg Extension 3x12 Standing Calf Raise 3x15 Day 3 OHP and Incline Bench Overhead Press 8x5 (75 to 95% TM, 9 sets) Incline Bench Press 6x6 (50 to 80% TM, 8 sets) Cable Row 3x12 Face Pull 3x15 Barbell Curl 3x10 Day 4 Deadlift and Front Squat Deadlift 8x5 (75 to 95% TM, 9 sets) Front Squat 6x5 (50 to 80% TM, 8 sets) Romanian Deadlift 3x10 Hanging Leg Raise 3x12 Standing Calf Raise 3x15
Import this in 30 seconds
- 1Open Unit and tap Get Started. On the import step, choose Paste text.
- 2Paste the template. Unit reads each day and lift; the percentage notes stay alongside.
- 3Enter your training max per lift, then tap Done. Ghost values track the climbing sets across the week.
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