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nSuns 5/3/1

by r/Fitness
verified coach
36,060 athletes joined

One of the most popular linear progression intermediate powerbuilding programs

4.30
(917 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
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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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8+ reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
5 reps
5+ reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
5 reps
3 reps
3 reps
5+ reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1+
3 reps
3 reps
3 reps
3 reps
3+ reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
WHAT PEOPLE ARE SAYING(917 ratings)
Only ratings with written feedback are displayed here.
4.30 / 5
Raja SardarAge 27, Man
4 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Mera workout acha ho rha
Jeppe GertzAge 17, Man
7 days ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great workout but need to be creative with the accessories
Show All Reviews

nSuns 531 Program Guide

How to use nSuns app on Boostcamp?

  1. 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)

  2. 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.

  3. 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.

  4. Accessory exercises on nSuns

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.