Auto-Calculated Weights
Enter your 1RM once. IronFlow calculates every set, including the heavy T1 and technical T2 lifts.
Optimized for nSuns LP
Master nSuns. Smash PRs.
Stop fighting with spreadsheets. IronFlow keeps your nSuns progression visible in a fast, mobile-friendly gym log.
Days / week
5
Weeks
12
Level
Intermediate
Focus
Strength
Fit check
Is nSuns 5/3/1 LP - 5 Day right for you?
A Intermediate Strength plan for 5 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 5 days per week.
Choose another program if
Your schedule or training needs do not match 5 days per week and the listed equipment: Barbell, Dumbbell, Cable.
Program at a glance
High-volume 5-day 5/3/1 linear progression for intermediates chasing fast barbell strength.
Max lifts
Bench PressOverhead PressSquatDeadlift
Equipment
BarbellDumbbellCable
What you are committing to
Days / week
5 training days each week
Weeks
12 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
What is nSuns?
nSuns is a popular powerlifting program based on Jim Wendler's 5/3/1, known for its high volume and rapid strength gains. It's intense, but managing the sub-maximal percentages shouldn't be.
Why IronFlow for nSuns?
Built-in Progression
Hit your reps on the 1+ set? IronFlow makes it easy to update your Training Max for next week.
Fast Gym Logging
With 17+ sets per workout, you need speed. Log every set with a single tap and move on.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Comparison guide
nSuns vs GZCLP
Compare nSuns and GZCLP on training frequency, progression style, and who each program fits best before choosing a template in IronFlow.
Comparison guide
GZCL Jacked & Tan 2.0 vs nSuns
Compare GZCL Jacked & Tan 2.0 and nSuns on training frequency, volume, progression style, and the intermediate strength lifter each template suits.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Bench / OHP
2 exercises
Bench Press
65% x 5 / 75% x 3 / 85% x 1+ / 2 x 85% x 3 / +4
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Overhead Press
50% x 6 / 60% x 5 / 70% x 3 / 70% x 5 / +4
T2 - Volume Work Rest 2-3 min between sets.
Day 2
Squat / Sumo DL
2 exercises
Squat
65% x 5 / 75% x 3 / 85% x 1+ / 2 x 85% x 3 / +4
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Sumo Deadlift
50% x 5 / 60% x 5 / 70% x 3 / 70% x 5 / +4
T2 - Volume Work Rest 2-3 min between sets.
Day 3
OHP / Incline
2 exercises
Overhead Press
65% x 5 / 75% x 3 / 85% x 1+ / 2 x 85% x 3 / +4
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Incline Bench Press
50% x 6 / 60% x 5 / 70% x 3 / 70% x 5 / +4
T2 - Volume Work Rest 2-3 min between sets.
Day 4
Deadlift / Front Squat
2 exercises
Deadlift
65% x 5 / 75% x 3 / 85% x 1+ / 2 x 85% x 3 / +4
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Front Squat
50% x 5 / 60% x 5 / 70% x 3 / 70% x 5 / +4
T2 - Volume Work Rest 2-3 min between sets.
Day 5
Bench / CG Bench
2 exercises
Bench Press
2 x 75% x 5 / 75% x 3 / 75% x 5 / 75% x 7 / +3
T1 - Volume Day Rest 3-5 min between sets.
Close-Grip Bench Press
40% x 6 / 50% x 5 / 60% x 3 / 60% x 5 / +4
T2 - Volume Work Rest 2-3 min between sets.
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
nSuns workout questions
Choose the schedule that lets you complete the main work, recover between sessions, and keep your technique consistent. A fourth or fifth day adds work only when recovery and schedule capacity support it.
nSuns uses performance on its main work to guide future loading. Log each prescribed set and review the plan's progression rules before changing a training maximum or adding weight.
nSuns is a high-volume program. It is often a better fit once a lifter can perform the main barbell lifts consistently and has enough recovery capacity for frequent, demanding sessions.