nSuns 5/3/1 LP

Each training day pairs a T1 lift (main — 9 sets of prescribed percentages with the last set AMRAP) and a T2 lift (secondary — 8 sets on the same pattern at lower percentages). The 5- and 6-day templates hit each main lift with a T1 and a T2 slot during the week.

Training max progresses weekly: squat and deadlift go up 10 lb (4.5 kg), bench and overhead press go up 5 lb (2.5 kg) per completed week. When you miss reps on the final AMRAP, hold the training max; miss again and drop it 10 percent.

No deload week is programmed. You deload by dropping a training max when the AMRAP stalls. LiftProof flags a stall after two missed AMRAPs on the same lift so you catch it before it snowballs.

• Squat→
• Bench Press→
• Deadlift→
• Overhead Press→
• Sumo Deadlift→
• Close-Grip Bench

1. Day 01

   Day 1

   Bench Press (T1 9 sets) · Overhead Press (T2 8 sets)

2. Day 02

   Day 2

   Squat (T1 9 sets) · Sumo Deadlift (T2 8 sets)

3. Day 03

   Day 3

   Overhead Press (T1 9 sets) · Close-Grip Bench (T2 8 sets)

4. Day 04

   Day 4

   Deadlift (T1 9 sets) · Front Squat (T2 8 sets)

5. Day 05

   Day 5

   Bench Press (T1 9 sets) · Close-Grip Bench (T2 8 sets)

• Weekly volume is high. If you are coming off Linear Progression or Starting Strength, expect soreness for the first two or three weeks and budget more recovery food than you would on a three-day program.
• nSuns assumes you already know how to autoregulate. The AMRAP set is not a grinder contest — stop one or two reps short of failure, especially on squats and deadlifts. Failed reps on heavy top sets are the fastest way to stall the program.
• The 5- and 6-day versions leave little room for conditioning or hypertrophy accessories. If GPP matters to you, cut accessory volume rather than skipping main sessions.