nSuns

Free4.28 (3007 reviews)
One of the most popular linear progression intermediate powerbuilding programs
Program Description

nSuns Program

nSuns 531 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 day, 5 day and 6 day per week versions (all available on Boostcamp App).

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 Boostcamp with easy 1RM onboarding, auto weight progressions, exercise guidance, and progress tracking.

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 PROGRAM 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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice
Full Gym
60 minutes
4 days
8 weeks
What People Are Saying
Ueihong K. Man, 40
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
5 hours ago
Josh K. Man, 33
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
6 hours ago
Ju1120 Man, 25
3 weeks complete
No modifications
9 hours ago
민혁 주. Man, 31
4 weeks complete
No modifications
9 hours ago
Nick K.
3 weeks complete
No modifications
14 hours ago
Rp Man, 33
7 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
V cool
15 hours ago
승규 장. Man, 19
2 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
500kg
a day ago
Jingle D. Man, 33
2 weeks complete
No modifications
2 days ago
fiol
3 weeks complete
No modifications
2 days ago
Will F. Man, 19
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
2 days ago
Variation Name
Program Length
Days Per Week
Default Days
4 Day LP
8 weeks
4 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
Mon
Recommended Accessories: Chest, Biceps, Triceps, Back
1. Bench Press (Barbell)
SetsTargetIntensity
1
8 reps
65% of 1RM
2
6 reps
75% of 1RM
3
4 reps
85% of 1RM
4
4 reps
85% of 1RM
5
4 reps
85% of 1RM
6
5 reps
80% of 1RM
7
6 reps
75% of 1RM
8
7 reps
70% of 1RM
9
8 or more reps
65% of 1RM
2. Overhead Press (Barbell)
SetsTargetIntensity
1
6 reps
50% of 1RM
2
5 reps
60% of 1RM
3
3 reps
70% of 1RM
4
5 reps
70% of 1RM
5
7 reps
70% of 1RM
6
4 reps
70% of 1RM
7
6 reps
70% of 1RM
8
8 reps
70% of 1RM
Tue
Recommended Accessories: Legs, Abs
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
75% of 1RM
2
3 reps
85% of 1RM
3
1+ reps
Reps Progression if: 0 - 1 reps = 1RM + 0 lbs 2 - 3 reps = 1RM + 5 lbs 4 - 5 reps = 1RM + 10 lbs 6 - 10 reps = 1RM + 15 lbs
4
3 reps
90% of 1RM
5
3 reps
85% of 1RM
6
3 reps
80% of 1RM
7
5 reps
75% of 1RM
8
5 reps
70% of 1RM
9
5 or more reps
65% of 1RM
2. Sumo Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
50% 1RM of Deadlift (Barbell)
2
5 reps
60% 1RM of Deadlift (Barbell)
3
3 reps
70% 1RM of Deadlift (Barbell)
4
5 reps
70% 1RM of Deadlift (Barbell)
5
7 reps
70% 1RM of Deadlift (Barbell)
6
4 reps
70% 1RM of Deadlift (Barbell)
7
6 reps
70% 1RM of Deadlift (Barbell)
8
8 reps
70% 1RM of Deadlift (Barbell)
Thu
Recommended Accessories: Biceps, Triceps, Other
1. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
75% of 1RM
2
3 reps
85% of 1RM
3
1+ reps
Reps Progression if: 0 - 1 reps = 1RM + 0 lbs 2 - 3 reps = 1RM + 5 lbs 4 - 5 reps = 1RM + 10 lbs 6 - 10 reps = 1RM + 15 lbs
4
3 reps
90% of 1RM
5
5 reps
85% of 1RM
6
3 reps
80% of 1RM
7
5 reps
75% of 1RM
8
3 reps
70% of 1RM
9
5 or more reps
65% of 1RM
2. Bench Press (Close Grip)
SetsTargetIntensity
1
6 reps
40% 1RM of Bench Press (Barbell)
2
5 reps
50% 1RM of Bench Press (Barbell)
3
3 reps
60% 1RM of Bench Press (Barbell)
4
5 reps
60% 1RM of Bench Press (Barbell)
5
7 reps
60% 1RM of Bench Press (Barbell)
6
4 reps
60% 1RM of Bench Press (Barbell)
7
6 reps
60% 1RM of Bench Press (Barbell)
8
8 reps
60% 1RM of Bench Press (Barbell)
Fri
Recommended Accessories: Back, Abs
1. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
75% of 1RM
2
3 reps
85% of 1RM
3
1+ reps
Reps Progression if: 0 - 1 reps = 1RM + 0 lbs 2 - 3 reps = 1RM + 5 lbs 4 - 5 reps = 1RM + 10 lbs 6 - 10 reps = 1RM + 15 lbs
4
3 reps
90% of 1RM
5
3 reps
85% of 1RM
6
3 reps
80% of 1RM
7
3 reps
75% of 1RM
8
3 reps
70% of 1RM
9
3 or more reps
65% of 1RM
2. Front Squat (Barbell)
SetsTargetIntensity
1
5 reps
35% 1RM of Squat (Barbell)
2
5 reps
45% 1RM of Squat (Barbell)
3
3 reps
55% 1RM of Squat (Barbell)
4
5 reps
55% 1RM of Squat (Barbell)
5
7 reps
55% 1RM of Squat (Barbell)
6
4 reps
55% 1RM of Squat (Barbell)
7
6 reps
55% 1RM of Squat (Barbell)
8
8 reps
55% 1RM of Squat (Barbell)