nSuns 5/3/1
High-volume, fast-progress variation on Jim Wendler's 5/3/1
Quick Facts
- Level
- Intermediate
- Days / week
- 4–6
- Duration
- 8-week cycles
- Category
- Powerlifting
- Equipment
- Barbell, Squat rack, Bench
- Origin
- Created by nSuns (Reddit) in 2018 via r/weightroom
What is nSuns?
nSuns is a high-volume variation of Jim Wendler's 5/3/1 created by Reddit user nSuns. It takes the percentage-based loading of 5/3/1 and cranks up the volume by adding extra top sets and back-down sets — plus a second main compound on each day.
Where classic 5/3/1 prescribes 3 main sets per day, nSuns typically has 8–9. It's brutal, fast-progressing, and produces significant strength + size gains for intermediate lifters who can handle the volume.
Most runners do the 6-day version, pairing two main lifts per workout (e.g., bench + OHP, squat + deadlift). A 4-day version exists for lifters who can't train 6x/week.
Best For
- + Intermediate lifters wanting fast progress
- + Those who recover well from high volume
- + Powerlifters in off-season
- + Fans of aggressive 5/3/1 variants
Not For
- − Beginners — way too much volume
- − Anyone with recovery issues
- − Lifters with less than 4 days/week
- − Those who prefer minimalism
Program Structure
Day 1 — Bench + OHP
Chest + shoulder volume
- Bench press: 1×5 @ 75%, 1×3 @ 85%, 1×1+ @ 95%, 3×3 @ 90%, 2×5 @ 85%, 1×5+ @ 80%
- OHP: 8×6 sets pyramid
Day 2 — Squat + Sumo Deadlift
Squat + hinge
- Squat: full pyramid
- Sumo deadlift: 8×5 sets
Day 3 — Bench + Incline
Chest volume
- Bench press: 8×6 sets
- Incline bench press: 8×6 sets
Day 4 — Deadlift + Front Squat
Heavy pull
- Deadlift: full pyramid
- Front squat: 8×5 sets
How to Progress
Linear progression on training max (TM). Add 5 lbs to upper-body TMs and 10 lbs to lower-body TMs per week. Fail the AMRAP set? Reduce TM by 10% and restart. Training max is set at 85–90% of true 1RM.
Pros
- + Fast strength + size gains
- + Linear progression (simple)
- + High volume = obvious hypertrophy
- + Free, well-documented
- + Strong community support
Cons
- − Extremely demanding — burnout risk is real
- − Long workouts (75-90 min)
- − Not beginner-appropriate
- − Requires strong recovery (sleep, food, rest days)
Run nSuns in Fitloop
Fitloop handles the progression math, rest timers, and tracking — so you just show up and lift. Free forever, no ads.
Frequently Asked Questions
How is nSuns different from regular 5/3/1?
nSuns has 3× the volume. Classic 5/3/1 prescribes 3 main sets per session; nSuns does 8–9. It also runs weekly linear progression instead of 4-week cycles. Result: faster progress, but much higher recovery demands.
Is nSuns safe for my joints?
Only if your form is solid and recovery is on point. The volume is high enough that lifters with mobility issues or poor technique tend to get hurt. Don't run nSuns until you've trained for 1–2+ years with good form.
What's the difference between 4-day and 6-day nSuns?
6-day hits each main lift 2x/week and includes full accessory work. 4-day drops the accessory-heavy days and hits each main lift once per week. 6-day progresses faster but requires more recovery.
How do I set my training max for nSuns?
Use 85-90% of your true 1RM. If you haven't tested recently, estimate from a recent 5RM using the Epley formula. Err on the low side for the first cycle — the volume will still drive progress.
What do I do when I stall on nSuns?
Failed the AMRAP set (minimum reps)? Drop your training max by 10% and restart. Failed twice in one cycle? Step back to regular 5/3/1 for a cycle, then try nSuns again with a fresh TM.