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nSuns 5/3/1 LP

Inspired by /u/nSuns31

nSuns 5/3/1 LP

High-volume 5/3/1 variant with auto-progression. Six days a week of pure barbell work.

9-set top main lifts, 8-set secondary, plus accessories. Reddit-favorite for intermediates who can recover from a lot of barbell volume. AMRAP last set drives auto-regulated progression.

high volume531intermediatereddit favorite

Sample week

The full template is what gets cloned into your account.

Mon

Bench / OHP

4 lifts

  • Barbell Bench Press

    9×5/3/1+

  • Overhead Press

    8×6→3

  • Barbell Curl

    3×10

  • Lateral Raise

    3×12

Tue

Squat / Sumo DL

3 lifts

  • Back Squat

    9×5/3/1+

  • Sumo Deadlift

    8×6→3

  • Standing Calf Raise

    3×12

Wed

OHP / Bench

3 lifts

  • Overhead Press

    9×5/3/1+

  • Incline Barbell Bench Press

    8×6→3

  • Lat Pulldown

    3×10

Thu

Deadlift / Front Squat

3 lifts

  • Conventional Deadlift

    9×5/3/1+

  • Front Squat

    8×6→3

  • Hammer Curl

    3×10

Fri

Bench / Close Grip

3 lifts

  • Barbell Bench Press

    9×5/3/1+

  • Close-Grip Bench Press

    8×6→3

  • Tricep Pushdown

    3×10