nSuns 5/3/1

nSuns 531 Program Guide

How to use nSuns app on Boostcamp?

1. Pick an nSuns variation

   • 4 days/week (best for those new to nSuns)

   • 5 days/week (if you have 2-3 months of nSuns training)

   • 6 days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)

   • 6 days/week Deadlift Focus (if you can handle 5 days/wk and want to focus on dealift)

2. Training Max (TM) onboarding

   • Input your TM, which should be ~90% of your current 1 Rep Max (1RM) for your compound exercises

   • If you don't know your 1RMs, use the built-in 1RM calculator to help you estimate.

3. Compound exercises on nSuns

   • Boostcamp will automatically give you target reps and weight based on your TM. Use the app to complete the reps.

   • Boostcamp will automatically increase your TM for next week based on how you do on the 1+ sets.

4. Accessory exercises on nSuns

   • You can add your own accessory exercises to increase muscle and bring up lagging body parts.

nSuns Common Questions

Why nSuns 531?

nSuns will help a lifter make serious progress in the big four compound exercises–squat, bench, deadlift, and overhead press–while also adding muscle mass using a high volume training approach.

nSuns is a linear progression program that increases in weights on compound exercises on a weekly basis. You have the flexibility to add your own isolation exercises for hypertrophy.

Who is nSuns program for?

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 Greg Nuckols Beginner Program on Boostcamp. If you are a novice lifter and prefer a lower volume, more muscle focused program, check on GZCL Program on Boostcamp.

How long is each nSuns workout?

Given the high volume nature of the program, expect to be in the gym for 1-2 hours per session.

Read the full nSuns Guide and FAQ for detailed app walkthrough, FAQ, and reviews.