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Strength · Intermediate · 4 days/week · 8–16 weeks
nSuns LP (4-Day)
High-volume weekly linear progression famous for adding pounds fast. Each day pairs a 9-set main lift wave (up to a 95% AMRAP single) with an 8-set secondary lift. Brutal and effective.
u/nSuns — free community program inspired by 5/3/1 · original program & spreadsheets
Your Training Maxes
TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.
Log in to enter your maxes and get personalized weights.
How to Progress
- Rate the 1+ AMRAP set each week: 0–1 reps → keep TM the same; 2–3 reps → +5 lb; 4–5 reps → +5–10 lb; 6+ reps → +10–15 lb.
- Pick 2–4 accessories per day for your weak points (arms, upper back, abs) — keep them easy enough not to steal from the main work.
The Program
Day 1 · Bench + OHP
Start This DayBarbell Bench PressT1 · 9 sets · 65–95% TM
Overhead PressT2 · 8 sets · 50–70% TM
Day 2 · Squat + Sumo
Start This DayBack SquatT1 · 9 sets · 65–95% TM
Sumo DeadliftT2 · 8 sets · 50–70% TM
Day 3 · Bench + Close Grip
Start This DayBarbell Bench PressT1 · 9 sets · 65–95% TM
Close-Grip Bench PressT2 · 8 sets · 50–70% TM
Day 4 · Deadlift + Front Squat
Start This DayDeadliftT1 · 9 sets · 65–95% TM
Front SquatT2 · 8 sets · 50–70% TM