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nSuns 5/3/1
31,693 athletes joined
One of the most popular linear progression intermediate powerbuilding programs
4.31
(5059 ratings)
Program Description

nSuns 5/3/1 is Reddit’s most popular weight training programs, proven for its effectiveness in helping lifters put on significant muscle and 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 Boostcamp, you can run nSuns with easy 1RM onboarding, auto weight progressions, and exercise guidance.

Read the full program guide below.

Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
Variation
Variation 1
Variation 2
Variation 3
Variation 4
4 Day LP
Program Length
8 weeks
Days Per Week
4 days
Recommended Days
Mon, Tue, Thu, Fri
Variation Description
  • Best for those new to nSuns
  • For late stage novices and early intermediate lifters
  • Linear progression (LP) weekly
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8+ Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
5 Reps
5+ Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%*
60%*
70%*
70%*
70%*
70%*
70%*
70%*
* 1RM of Deadlift (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
5 Reps
3 Reps
3 Reps
5+ Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%*
50%*
60%*
60%*
60%*
60%*
60%*
60%*
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 Reps
3 Reps
1+
3 Reps
3 Reps
3 Reps
3 Reps
3+ Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%*
45%*
55%*
55%*
55%*
55%*
55%*
55%*
* 1RM of Squat (Barbell)
What People Are Saying(5059 ratings)
Only ratings with written feedback are displayed here.
4.31/ 5
Jon V.Age 17, Man
4 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Pretty good
남권 김.Man
10 days ago
5 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
예전 SBD 1RM 520에서 2년쯤 쉬다가 385쯤?에서 시작해 현재 465이다 현재 6주차 진행 중이다 엑스트라로 각 메인 운동에 따른 머신 2-4종류 진행한다 정체기를 뚫어줄 프로그램은 아닌거 같은데 생각 없이 돌리기엔 좋다 내가 상급자가 아니지만 상급자용으론 부족하고 초-중급자는 맞는거 같다 야들러나 그레이스 컬 보다 볼륨 많은거 같은데 피로도 관리 잘하면 좋을거 같다

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.