nSuns 5/3/1

(1350 reviews)
One of the most popular linear progression intermediate powerbuilding programs
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
Coachr/Fitness
LevelNovice
GoalPowerbuilding, Powerlifting
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length8 weeks
Start the program
on Boostcamp for free
phone_workout
apple_storegoogle_store
4 Day LP
Program Length
8 weeks
Days Per Week
4 days
Default 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
Week 1
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
Week 2
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
Week 3
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
Week 4
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
Week 5
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
Week 6
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
Week 7
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
Week 8
Day 1
ExerciseSetsReps
Bench Press (Barbell)1
8
2
6
3
4
1
5
1
7
1
8+
Overhead Press (Barbell)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
Day 2
ExerciseSetsReps
Squat (Barbell)2
5
2
3
1
1+reps
1
3
1
3
1
5
1
5+
Sumo Deadlift (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Bench Press (Barbell)2
5
1
3
1
1+reps
1
3
1
5
1
3
1
3
1
5+
Bench Press (Close Grip)1
6
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Bench Press (Barbell)
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
2
3
1
1+reps
1
3
1
3
1
3
1
3
1
3+
Front Squat (Barbell)1
5
1
5
1
3
1
5
1
7
1
4
1
6
1
8
* 1RM of Squat (Barbell)
What People Are Saying
4.5/ 5
Lawrence JMan, 31
8 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Overall, I enjoyed nsuns 531. As many of the reviews stated, it’s is mentally and physically exhausting and by the end of each workout you are drained. During my time doing it, I made some small modifications. 1. Replaces sumo deadlift with RDL. On my squat days I would complete the squats and then roll into the RDL phase. During the last weeks, my RDL sets were sets of 320, which is challenging. 2. At about week 4, I started doing the 357468 sets at 876543. There was no way I would be able to complete a set of 8 as my last set. 3. I upped the weights for the secondary movements each week by roughly 5 lbs even if I did not PR on the main movement. The program is exhausting, and I think if I ran it again, I would program deload weeks every 3-4 weeks at the original 531 was written. At the end of the 8 weeks I was suffering from nagging soreness and just an overall CNS fatigue. Overall, it was a challenging program that shows you what you’re capable of for short periods of time. If you are someone who has trouble pushing yourself and choosing weights that are challenging, I would suggest trying it. For someone who is an intermediate lifter, I think the sheer volume at high weights would be a deterrent. With that being said, I did put on a lot of strength during the 8 weeks.
4 hours ago
Dohyun PyeunMan, 27
3 weeks complete
5 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
good for strength
a day ago

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.