nSuns Program Guide: The 531 LP Variant for Fast Strength Gains
The nSuns program is 5/3/1 turned up to 11 — a linear progression with 9 AMRAP sets a week. Here's the complete guide, template, and honest verdict on who should run it.
P
Pasha Mor
Founder, 1RM.fit · August 28, 2026
The nSuns program is Jim Wendler's 5/3/1 turned up to 11 — a 5 or 6 day linear progression variant with 9 AMRAP sets a week. It moves fast, breaks fast, and produces some of the biggest short-term strength gains on the internet.
I'm Pasha, founder of 1RM.fit. Here's the complete nSuns guide — template, percentages, and who should (and shouldn't) run it.
How nSuns Works
Every session has a main lift (5/3/1-style top set + AMRAP) plus a "second" secondary lift at the same percentages. Add weight every single week — no waiting for cycles.
The 5-Day nSuns Template
Day 1 — Bench + OHP
- Bench: 8 sets, 1×8 → 1×6 → 1×4 → 1×4 → 1×4 → 1×5 → 1×3 → 1×3 (AMRAP on 8+)
- Overhead press (secondary): 6 sets AMRAP progression
- Accessories: 5×10 pull-ups, 3×10 tricep pushdowns
Day 2 — Squat + Sumo Deadlift
- Squat: 8 sets (same pattern)
- Sumo deadlift (secondary): 6 sets
- Accessories: 5×10 leg curl, 3×10 abs
Day 3 — OHP + Incline Bench
- OHP: 8 sets
- Incline bench (secondary): 6 sets
- Accessories: 5×10 face pulls, 3×10 curls
Day 4 — Deadlift + Front Squat
- Deadlift: 8 sets
- Front squat (secondary): 6 sets
- Accessories: 5×10 pull-ups, 3×10 abs
Day 5 — Bench + Close-Grip Bench
- Bench: 8 sets
- Close-grip bench (secondary): 6 sets
- Accessories: 5×10 rows, 3×10 tricep work
Weekly Progression
- Upper body: +2.5 kg per week
- Lower body: +5 kg per week
No cycles. No deloads programmed in. Add weight every week until you fail — then deload 10% and restart.
Who nSuns Is For
- Late-beginner to intermediate lifters (bench 80-110 kg, squat 130-180 kg)
- Lifters willing to train 5-6 days a week
- Lifters who eat like it's their second job
Who nSuns Is NOT For
- Beginners still gaining on linear progression
- Anyone in a caloric deficit
- Lifters over 40 with limited recovery
- Anyone with under 6 hours of sleep per night
nSuns is high-yield, high-cost programming. When it works, it's the fastest strength gain you'll ever get. When it doesn't, you break in 8 weeks. Choose accordingly.
Track nSuns Automatically
1RM.fit has nSuns built in — enter maxes, follow the sets, get auto weight progression every week.
Download 1RM.fit free and load nSuns in 60 seconds.
Compare: 5/3/1 program, GZCLP, Madcow 5x5.
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