nSuns 5/3/1

by r/Fitness

33,841 athletes joined

One of the most popular linear progression intermediate powerbuilding programs

4.31

(880 ratings)

PROGRAM DESCRIPTION

nSuns 5/3/1 is Reddit’s most popular weight training programs, proven for its effectiveness in helping lifters put on significant muscle mass as well as strength using a high volume and linear periodization approach. nSuns program is also highly customizable, with 4, 5 and 6 day per week versions.

nSuns App (Official)

Boostcamp partnered with the creator of nSuns (Cody, who prefers to remain anonymous) to digitize nSuns from spreadsheets into our free app format. On the Boostcamp App, you can run nSuns with easy 1RM (one rep max) onboarding, auto weight progressions, and exercise guidance.

Read the full program guide below.

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
4 days
Time Per Workout
60 minutes

VARIATION

Variation 1

Variation 2

Variation 3

Variation 4

4 Day LP

Program Length
8 weeks
Days Per Week
4 days
Recommended Days
Mon, Tue, Thu, Fri
Variation Description
- Best for those new to nSuns
- For late stage novices and early intermediate lifters
- Linear progression (LP) weekly

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

8+ reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 2

Squat (Barbell)

5 reps

3 reps

5 reps

5+ reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%*

60%*

70%*

* 1RM of Deadlift (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

5+ reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%*

50%*

60%*

* 1RM of Bench Press (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

Day 4

Deadlift (Barbell)

5 reps

3 reps

3+ reps

75%

85%

95%

90%

80%

75%

70%

65%

Front Squat (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

35%*

45%*

55%*

* 1RM of Squat (Barbell)

WHAT PEOPLE ARE SAYING(880 ratings)

Only ratings with written feedback are displayed here.

4.31 / 5

Boostcamp UserMan

6 days ago

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good

최인호Age 20, Man

6 days ago

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Good here

Show All Reviews

nSuns 531 Program Guide

How to use nSuns app on Boostcamp?

Pick an nSuns variation
- 4 days/week (best for those new to nSuns)
- 5 days/week (if you have 2-3 months of nSuns training)
- 6 days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)
- 6 days/week Deadlift Focus (if you can handle 5 days/wk and want to focus on dealift)
Training Max (TM) onboarding
- Input your TM, which should be ~90% of your current 1 Rep Max (1RM) for your compound exercises
- If you don't know your 1RMs, use the built-in 1RM calculator to help you estimate.
Compound exercises on nSuns
- Boostcamp will automatically give you target reps and weight based on your TM. Use the app to complete the reps.
- Boostcamp will automatically increase your TM for next week based on how you do on the 1+ sets.
Accessory exercises on nSuns
- You can add your own accessory exercises to increase muscle and bring up lagging body parts.

nSuns Common Questions

Why nSuns 531?

nSuns will help a lifter make serious progress in the big four compound exercises–squat, bench, deadlift, and overhead press–while also adding muscle mass using a high volume training approach.

nSuns is a linear progression program that increases in weights on compound exercises on a weekly basis. You have the flexibility to add your own isolation exercises for hypertrophy.

Who is nSuns program for?

nSuns is for novice and intermediate lifters, i.e. those with at least 6 months of consistent training experience and basic proficiency in the compound exercises.

If you're a complete beginner, check out the Greg Nuckols Beginner Program on Boostcamp. If you are a novice lifter and prefer a lower volume, more muscle focused program, check on GZCL Program on Boostcamp.

How long is each nSuns workout?

Given the high volume nature of the program, expect to be in the gym for 1-2 hours per session.

Read the full nSuns Guide and FAQ for detailed app walkthrough, FAQ, and reviews.