nSuns 5/3/1
One of the most popular linear progression intermediate powerbuilding programs
Overview
nSuns 5/3/1 is Reddit’s most popular weight training programs, proven for its effectiveness in helping lifters put on significant muscle mass as well as strength using a high volume and linear periodization approach. nSuns program is also highly customizable, with 4, 5 and 6 day per week versions.
nSuns App (Official)
Boostcamp partnered with the creator of nSuns (Cody, who prefers to remain anonymous) to digitize nSuns from spreadsheets into our free app format. On the Boostcamp App, you can run nSuns with easy 1RM (one rep max) onboarding, auto weight progressions, and exercise guidance.
nSuns 531 Program Guide
How to use nSuns app on Boostcamp?
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)
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.
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.
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.
Who it's for
Reviews
Great for legs, kinda buns for upper
This will break through your limits. I promise. Keeps track of four main lifts and adjusts weight accordingly. I am on my second time around with this program. 14 weeks. Still progressing every week.
Im just using Day 1 and 3 for my Push day and only the flat Bench exercises, but with this plan since 4 Months im gaining 2,5kg 1RP every Week
I’m not the best at staying committed to working out, but I really enjoy this program. I’ve had the most success with it and I love the progression and the construct of the sets. I feel like it squeezes everything out of me.
Variations
8 weeks · 4 days/wk
- Best for those new to nSuns
- For late stage novices and early intermediate lifters
- Linear progression (LP) weekly
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 65% |
| 2 | 6 reps | 75% | ||
| 3 | 4 reps | 85% | ||
| 1 | 5 reps | 80% | ||
| 1 | 7 reps | 70% | ||
| 1 | 8+ reps | 65% | ||
| 2 | Overhead Press (Barbell) | 1 | 6 reps | 50% |
| 1 | 5 reps | 60% | ||
| 1 | 3 reps | 70% | ||
| 1 | 5 reps | 70% | ||
| 1 | 7 reps | 70% | ||
| 1 | 4 reps | 70% | ||
| 1 | 6 reps | 70% | ||
| 1 | 8 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | 75% |
| 2 | 3 reps | 85% | ||
| 1 | 1+ | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 1 | 5 reps | 70% | ||
| 1 | 5+ reps | 65% | ||
| 2 | Sumo Deadlift (Barbell) | 1 | 5 reps | 50%* |
| 1 | 5 reps | 60%* | ||
| 1 | 3 reps | 70%* | ||
| 1 | 5 reps | 70%* | ||
| 1 | 7 reps | 70%* | ||
| 1 | 4 reps | 70%* | ||
| 1 | 6 reps | 70%* | ||
| 1 | 8 reps | 70%* |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps | 75% |
| 1 | 3 reps | 85% | ||
| 1 | 1+ | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 5 reps | 85% | ||
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 70% | ||
| 1 | 5+ reps | 65% | ||
| 2 | Bench Press (Close Grip) | 1 | 6 reps | 40%* |
| 1 | 5 reps | 50%* | ||
| 1 | 3 reps | 60%* | ||
| 1 | 5 reps | 60%* | ||
| 1 | 7 reps | 60%* | ||
| 1 | 4 reps | 60%* | ||
| 1 | 6 reps | 60%* | ||
| 1 | 8 reps | 60%* |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 75% |
| 2 | 3 reps | 85% | ||
| 1 | 1+ | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 75% | ||
| 1 | 3 reps | 70% | ||
| 1 | 3+ reps | 65% | ||
| 2 | Front Squat (Barbell) | 1 | 5 reps | 35%* |
| 1 | 5 reps | 45%* | ||
| 1 | 3 reps | 55%* | ||
| 1 | 5 reps | 55%* | ||
| 1 | 7 reps | 55%* | ||
| 1 | 4 reps | 55%* | ||
| 1 | 6 reps | 55%* | ||
| 1 | 8 reps | 55%* |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, nSuns 5/3/1 is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
nSuns 5/3/1 is structured around 4–6 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
nSuns 5/3/1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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