Calculated weights
Enter your 1RM once. IronFlow calculates every set, including the heavy T1 and technical T2 lifts.
nSuns LP training
Track nSuns in IronFlow
Keep your nSuns progression visible and log workouts from your phone.
- Days / week
- 5
- Weeks
- 12
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is nSuns 531 LP - 5 Day right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Dumbbell, Cable
[Plan at a glance]
Plan at a glance
A high-volume powerlifting plan with linear progression and an extra bench session. How to use: 1. Set your Training Max (TM) at 90% of your true 1RM for each main lift 2. Weights are calculated as percentages of your TM 3. The "1+" set is your AMRAP (As Many Reps As Possible) - push hard but leave 1 rep in tank Weekly progression (based on AMRAP performance): - 0-1 reps: Don't increase TM, consider reducing by 5-10% - 2-3 reps: Increase TM by 5 lbs (2.5 kg) - 4-5 reps: Increase TM by 5-10 lbs (2.5-5 kg) - 6+ reps: Increase TM by 10-15 lbs (5-7.5 kg) Rest times: 3-5 min for T1 lifts, 2-3 min for T2 lifts Add your own accessories after main work (pull-ups, curls, abs, etc.)
Max lifts
Bench PressOverhead PressSquatDeadlift
Equipment
BarbellDumbbellCable
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 12
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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 high-volume powerlifting program based on Jim Wendler's 5/3/1. It uses submaximal percentage work across the training week.
[Why IronFlow for nSuns?]
Why IronFlow for nSuns?
Progression tracking
IronFlow calculates the percentage-based set loads from your Training Max. You review the AMRAP result and update the Training Max yourself; the app does not change it automatically.
Workout 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
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[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 plan's schedule, goal, experience, or equipment profile.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan 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
Chest
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
Shoulders
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
Legs
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
Legs
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
Shoulders
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
Chest
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
Back
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
Legs
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
Chest
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
Triceps
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 guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
nSuns workout questions
The four-day template runs Bench/OHP, Squat/Sumo Deadlift, rest, OHP/Incline Bench, Deadlift/Front Squat, then two rest days. The five-day template runs Bench/OHP, Squat/Sumo Deadlift, OHP/Incline Bench, Deadlift/Front Squat, Bench/Close-Grip Bench, then two rest days. Both use a barbell, dumbbells, and cables.
The shipped templates say to start each lift's Training Max at 90% of its true 1RM. The program description says to leave one rep in reserve on the 1+ AMRAP. It bases later changes on that set: hold or consider reducing the Training Max after 0–1 reps; add 5 lb after 2–3, 5–10 lb after 4–5, or 10–15 lb after 6 or more. These are source-template instructions, not automatic app changes.
IronFlow calculates set loads from the Training Max you enter and logs your sets. You must review the AMRAP and change the Training Max yourself. The shipped nSuns templates do not define a deload or reset schedule.
[Use this plan]