nSuns 5/3/1 guide and free spreadsheet

Intermediate · 4 days a week · Open-ended · High-volume powerlifting, linear progression

A high-volume four-day plan for lifters who outgrew novice progress but still want to add weight to the bar almost every week.

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How nSuns 5/3/1 works

nSuns 5/3/1 LP keeps the percentage-based main lifts of Jim Wendler's 5/3/1 and turns up the volume. Each day pairs one main lift with a secondary lift of the same movement family, and both are written as a ladder of about nine sets with a different weight and rep count on every set.

Squat, deadlift and the Thursday bench each have two AMRAP sets, meaning you do as many good reps as you can: a single at 95% of your training max in the middle of the session, and a final back-off set at 65%. Monday's bench ends with one AMRAP set. The reps on the 95% set tell you how much to add to the training max next week.

The four-day layout trains each main lift once a week: bench and overhead press on Monday, squat and sumo deadlift on Tuesday, a second bench day with close-grip bench on Thursday, and deadlift with front squat on Friday. Most lifters add three to five sets of rows, curls, triceps work and leg accessories after the main work.

The schedule

Train on Monday, Tuesday, Thursday, Friday, or any other days with rest between. Percentages are of your training max, which is 90% of your one-rep max.

Day 1: Bench and overhead press

Lift	Sets and reps
Bench press	1 x 8 @ 65%, 1 x 6 @ 75%, 3 x 4 @ 85%, 1 x 5 @ 80%, 1 x 6 @ 75%, 1 x 7 @ 70%, 1 x 8+ @ 65%
Overhead press	1 x 6 @ 50%, 1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 5 @ 70%, 1 x 7 @ 70%, 1 x 4 @ 70%, 1 x 6 @ 70%, 1 x 8 @ 70%

Day 2: Squat and sumo deadlift

Lift	Sets and reps
Squat	1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 1 x 3 @ 90%, 1 x 3 @ 85%, 1 x 3 @ 80%, 1 x 5 @ 75%, 1 x 5 @ 70%, 1 x 5+ @ 65%
Sumo deadlift	1 x 5 @ 50%, 1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 5 @ 70%, 1 x 7 @ 70%, 1 x 4 @ 70%, 1 x 6 @ 70%, 1 x 8 @ 70%

Day 3: Bench and close-grip bench

Lift	Sets and reps
Bench press	1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 1 x 3 @ 90%, 1 x 3 @ 85%, 1 x 3 @ 80%, 1 x 5 @ 75%, 1 x 5 @ 70%, 1 x 5+ @ 65%
Close-grip bench press	1 x 6 @ 40%, 1 x 5 @ 50%, 1 x 3 @ 60%, 1 x 5 @ 60%, 1 x 7 @ 60%, 1 x 4 @ 60%, 1 x 6 @ 60%, 1 x 8 @ 60%

Day 4: Deadlift and front squat

Lift	Sets and reps
Deadlift	1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 1 x 3 @ 90%, 1 x 3 @ 85%, 1 x 3 @ 80%, 1 x 3 @ 75%, 1 x 3 @ 70%, 1 x 3+ @ 65%
Front squat	1 x 5 @ 35%, 1 x 5 @ 45%, 1 x 3 @ 55%, 1 x 5 @ 55%, 1 x 7 @ 55%, 1 x 4 @ 55%, 1 x 6 @ 55%, 1 x 8 @ 55%

A plus sign means AMRAP: do as many good reps as you can on that set.

Progression and stall rules

Everything runs off a training max

Take about 90% of your one-rep max as your training max. Each percentage in the schedule is a percentage of that number. Secondary lifts use the training max of the lift they support: sumo deadlift uses the deadlift, front squat uses the squat, close-grip bench uses the bench.

The 95% AMRAP set sets next week

On squat day, deadlift day and the second bench day, the third set is a single at 95% where you push for as many reps as you can. Published versions of the spreadsheet scale the next training max by that rep count: no change for 0 to 1 reps, +5 lb for 2 to 3, +5 to 10 lb for 4 to 5, and +10 to 15 lb for 6 or more. The spreadsheet here uses the low end of each range.

Secondary lifts follow their parent lift

Their percentages come from the parent lift's training max, so they rise when that number rises. Some lifters track a separate max for each secondary lift and add 5 lb (upper body) or 10 lb (lower body) after a session where every rep was made. The spreadsheet here keeps one training max per main lift.

Reset when the top set stalls

If the 95% set stays at 0 or 1 rep for a couple of weeks, lower the training max by about 10% and climb again. The program has no scheduled deload, so you choose when to reset.

Weekly volume

Work sets per lift, counted from the schedule above (warm-ups not included).

Lift	Sets per week
Bench press	18
Overhead press	8
Squat	9
Sumo deadlift	8
Close-grip bench press	8
Deadlift	9
Front squat	8

Who it suits

A good fit

Lifters who have stalled on a beginner linear program but can still add weight month to month.
People who like seeing a large amount of volume on the page and can give each session 75 to 100 minutes.
Lifters who want to push bench press hardest, since bench shows up twice a week.

Look elsewhere if

True beginners. A beginner program will move them faster with a lot less fatigue.
Anyone short on sleep or food. Nine-set ladders and two AMRAP sets on the heavy days punish poor recovery.
Lifters who would struggle to train four days a week for 75 minutes or more.

Common mistakes

Setting the training max too high

The percentages assume a training max near 90% of a real one-rep max. A max that is too optimistic turns the 95% single into a grind and wrecks the next sets.

Grinding the AMRAP sets

An AMRAP set is as many good reps as you can, not a maximal grind. Stop one rep before your form breaks, because the rep count feeds the next training max.

Counting the secondary lift as free work

Sumo and front squat are real volume. Do them at the written percentages and do not add weight early.

Skipping the rest on heavy days

Rest three to five minutes before the heavy sets. The long sessions come mostly from rest time.

Never resetting

Weekly jumps get smaller. If the AMRAP reps stay at 0 or 1, lower the training max by about 10% and build back up instead of grinding at the same number.

Your sample week

For each lift, enter: Your one-rep max (a true or estimated max). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.

Day 1: Bench and overhead press

Bench press
Set	Reps	Weight (lb)
1	8	130
2	6	150
3	4	170
4	4	170
5	4	170
6	5	160
7	6	150
8	7	140
9	8+	130

Overhead press
Set	Reps	Weight (lb)
1	6	60
2	5	75
3	3	85
4	5	85
5	7	85
6	4	85
7	6	85
8	8	85

Day 2: Squat and sumo deadlift

Squat
Set	Reps	Weight (lb)
1	5	215
2	3	240
3	1+	270
4	3	255
5	3	240
6	3	225
7	5	215
8	5	200
9	5+	185

Sumo deadlift
Set	Reps	Weight (lb)
1	5	180
2	5	220
3	3	255
4	5	255
5	7	255
6	4	255
7	6	255
8	8	255

Day 3: Bench and close-grip bench

Bench press
Set	Reps	Weight (lb)
1	5	150
2	3	170
3	1+	190
4	3	180
5	3	170
6	3	160
7	5	150
8	5	140
9	5+	130

Close-grip bench press
Set	Reps	Weight (lb)
1	6	80
2	5	100
3	3	120
4	5	120
5	7	120
6	4	120
7	6	120
8	8	120

Day 4: Deadlift and front squat

Deadlift
Set	Reps	Weight (lb)
1	5	275
2	3	310
3	1+	345
4	3	330
5	3	310
6	3	290
7	3	275
8	3	255
9	3+	235

Front squat
Set	Reps	Weight (lb)
1	5	100
2	5	130
3	3	155
4	5	155
5	7	155
6	4	155
7	6	155
8	8	155

The spreadsheet

The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.

Download the .xlsx

Open it in Google Sheets

Download the .xlsx file above.
Go to Google Drive and choose New, then File upload, and pick the file.
Double-click the uploaded file and choose Open with Google Sheets.
Choose File, then Save as Google Sheets so you can edit it.

Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.

How it compares

nSuns 5/3/1 vs 5/3/1 (classic)

Classic 5/3/1 runs one top set per lift on a four-week wave with accessory work. It is lower volume and easier to recover from. nSuns is a better fit if you recover well and want more work every week.

nSuns 5/3/1 vs Texas Method

Texas Method organizes the week as a volume day, a light day and an intensity day for each lift. nSuns gives you a heavy single and a back-off AMRAP in every session instead. Read the Texas Method guide.

nSuns 5/3/1 vs GZCLP

GZCLP is a lower-volume linear program with a main lift and a secondary lift each day. nSuns has more sets and higher percentages, so it asks more of your recovery. Read the GZCLP guide.

Load nSuns 5/3/1 into Train and log each session against the plan.

Start it in Symmetric Strength

The workouts in Train are a simplified version, with one rep count per lift. Use the schedule above for the exact sets.

Common questions

What is the difference between nSuns and regular 5/3/1?

Regular 5/3/1 uses one top set per lift per week on a four-week wave and adds accessory work. nSuns uses a full ladder of about nine sets for each main lift, runs the same cycle every week, and changes the training max weekly from your AMRAP result.

Which version of nSuns is this?

The 4-day layout most lifters run: Monday bench and overhead press, Tuesday squat and sumo deadlift, Thursday a second bench day with close-grip bench, Friday deadlift and front squat. Versions of the spreadsheet circulate with small differences, so check the original on r/nSuns if you want it to the letter.

Is there a 5-day or 6-day version?

Yes. The 5-day version adds a Wednesday overhead press day with incline bench as its secondary lift. This guide covers the 4-day layout only.

Why does the in-app template look different?

The Symmetric Strength template is simplified to one rep count per lift. The ladder on this page is the program as written, and the spreadsheet calculates every set from your numbers.

How much accessory work should I add?

Three to five sets of eight to twelve reps of rows, pulldowns, triceps, biceps and leg curls fit after the main work. Keep them submaximal.

How long do the sessions take?

Expect 75 to 100 minutes on the squat, bench and deadlift days if you take full rest on the heavy sets.

Know where you stand

Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.

Sources and credit

The nSuns spreadsheet was written by a Reddit lifter known as nSuns and builds on Jim Wendler's 5/3/1. The original lives on Reddit at r/nSuns. This guide describes the program in our own words, built from the public write-ups listed under sources.

Checked October 11, 2026. Symmetric Strength is not affiliated with nSuns or Jim Wendler. Program names are used only to identify the programs.