Max Eggenhofer

Alex H.

Wesley S.

김광현

나연조

Dezion  T.

Roman  P.

Zachary S.

Ironman

<h2 style="margin-left: 0px!important;">nSuns 531 Program Guide</h2><h3 style="margin-left: 0px!important;">How to use nSuns app on Boostcamp?</h3><ol><li>Pick an nSuns variation<ul><li>4 days/week (best for those new to nSuns)</li><li>5 days/week (if you have 2-3 months of nSuns training)</li><li>6 days/week <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-improve-your-barbell-squat">Squat Focus</a> (if you can handle 5 days/wk and want to focus on squat)</li><li>6 days/week <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-deadlift">Deadlift Focus</a> (if you can handle 5 days/wk and want to focus on dealift)</li></ul></li><li>Training Max (TM) onboarding<ul><li>Input your TM, which should be ~90% of your current <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-hit-a-new-pr-test-your-1-rep-max-guide">1 Rep Max</a> (1RM) for your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound exercises</a></li><li>If you don't know your 1RMs, use the built-in 1RM calculator to help you estimate.</li></ul></li><li>Compound exercises on nSuns<ul><li>Boostcamp will automatically give you target reps and weight based on your TM. Use the app to complete the reps.</li><li>Boostcamp will automatically increase your TM for next week based on how you do on the 1+ sets.</li></ul></li><li>Accessory exercises on nSuns<ul><li>You can add your own <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/accessories-for-powerlifting">accessory exercises</a> to increase muscle and bring up lagging body parts.</li></ul></li></ol><hr><h2 style="margin-left: 0px!important;">nSuns Common Questions</h2><h3 style="margin-left: 0px!important;">Why nSuns 531?</h3>nSuns will help a lifter make serious progress in the big four compound exercises–squat, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/improve-your-bench-press">bench</a>, deadlift, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/mastering-overhead-press-a-beginners-guide">overhead press</a>–while also adding muscle mass using a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">high volume</a> training approach.nSuns is a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/linear-progression-vs-conjugate-method">linear progression</a> program that increases in weights on compound exercises on a weekly basis. You have the flexibility to add your own isolation exercises for hypertrophy.<h3 style="margin-left: 0px!important;">Who is nSuns program for?</h3>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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a> on Boostcamp. If you are a novice lifter and prefer a lower volume, more muscle focused program, check on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCL Program</a> on Boostcamp.<h3 style="margin-left: 0px!important;">How long is each nSuns workout?</h3>Given the high volume nature of the program, expect to be in the gym for 1-2 hours per session.<hr>Read the full <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/nsuns-531-powerlifting-program">nSuns Guide and FAQ</a> for detailed app walkthrough, FAQ, and reviews.

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.<h2 style="margin-left: 0px!important;">nSuns App (Official)</h2><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> 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.

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