Two versions of the sheet
Copies of the spreadsheet differ slightly. One “original” option puts every volume bench set 2.5 points higher and the close-grip bench at 50, 60 and 70%. The file here uses the sheets linked as the originals.
// FREE PROGRAM //
nSuns 5/3/1 LP
nSuns 5/3/1 LP is a high-volume strength program: two main lifts a day for nine and eight sets, built on percentages of a training max that goes up every week. Enter your maxes to get it as a file you can import into IronLedger.
4 or 5 daysWeekly training maxkg or lbFree import file
Imports into IronLedger as “nSuns 531 LP”: 6 weeks, 30 sessions, 60 exercises, with nothing to fix.
Checked with the app’s own import rules. Keep the file name: the app names the program after it, and importing a file with the same name later offers to update the program in place.
// WEEK 1 //
| Day | Exercise | Sets × reps | Load (kg) |
|---|---|---|---|
| Day 1 | Bench Press | 9 sets | 57.5–77.5 |
| Day 1 | Overhead Press | 8 sets | 30–40 |
| Day 2 | Squat | 9 sets | 82.5–120 |
| Day 2 | Sumo Deadlift | 8 sets | 80–112.5 |
| Day 3 | Overhead Press | 9 sets | 37.5–55 |
| Day 3 | Incline Bench Press | 8 sets | 35–55 |
| Day 4 | Deadlift | 9 sets | 105–155 |
| Day 4 | Front Squat | 8 sets | 45–70 |
| Day 5 | Bench Press | 9 sets | 57.5–85 |
| Day 5 | Close Grip Bench Press | 8 sets | 35–55 |
The whole file, to paste into an AI
Week,Day,Exercise,Sets,Reps,Load,Notes 1,Day 1,Bench Press,9,"8, 6, 4, 4, 4, 5, 6, 7, 8","57.5, 67.5, 77.5, 77.5, 77.5, 72.5, 67.5, 62.5, 57.5",T1 volume bench. Percentages of the bench training max 1,Day 1,Overhead Press,8,"6, 5, 3, 5, 7, 4, 6, 8","30, 35, 40, 40, 40, 40, 40, 40",T2. Percentages of the training max of the lift named on the page 1,Day 2,Squat,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","95, 107.5, 120, 112.5, 107.5, 100, 95, 87.5, 82.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 1,Day 2,Sumo Deadlift,8,"5, 5, 3, 5, 7, 4, 6, 8","80, 97.5, 112.5, 112.5, 112.5, 112.5, 112.5, 112.5",T2. Percentages of the training max of the lift named on the page 1,Day 3,Overhead Press,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","45, 50, 55, 52.5, 50, 47.5, 45, 40, 37.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 1,Day 3,Incline Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","35, 45, 55, 55, 55, 55, 55, 55",T2. Percentages of the training max of the lift named on the page 1,Day 4,Deadlift,9,"5, 3, 1+, 3, 3, 3, 3, 3, 3","122.5, 137.5, 155, 145, 137.5, 130, 122.5, 112.5, 105","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 1,Day 4,Front Squat,8,"5, 5, 3, 5, 7, 4, 6, 8","45, 57.5, 70, 70, 70, 70, 70, 70",T2. Percentages of the training max of the lift named on the page 1,Day 5,Bench Press,9,"5, 3, 1+, 3, 5, 3, 5, 3, 5","67.5, 77.5, 85, 80, 77.5, 72.5, 67.5, 62.5, 57.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 1,Day 5,Close Grip Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","35, 45, 55, 55, 55, 55, 55, 55",T2. Percentages of the training max of the lift named on the page 2,Day 1,Bench Press,9,"8, 6, 4, 4, 4, 5, 6, 7, 8","60, 70, 77.5, 77.5, 77.5, 75, 70, 65, 60",T1 volume bench. Percentages of the bench training max 2,Day 1,Overhead Press,8,"6, 5, 3, 5, 7, 4, 6, 8","30, 37.5, 42.5, 42.5, 42.5, 42.5, 42.5, 42.5",T2. Percentages of the training max of the lift named on the page 2,Day 2,Squat,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","97.5, 110, 122.5, 115, 110, 102.5, 97.5, 90, 82.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 2,Day 2,Sumo Deadlift,8,"5, 5, 3, 5, 7, 4, 6, 8","82.5, 97.5, 115, 115, 115, 115, 115, 115",T2. Percentages of the training max of the lift named on the page 2,Day 3,Overhead Press,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","45, 52.5, 57.5, 55, 52.5, 50, 45, 42.5, 40","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 2,Day 3,Incline Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","37.5, 47.5, 55, 55, 55, 55, 55, 55",T2. Percentages of the training max of the lift named on the page 2,Day 4,Deadlift,9,"5, 3, 1+, 3, 3, 3, 3, 3, 3","122.5, 140, 157.5, 147.5, 140, 132.5, 122.5, 115, 107.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 2,Day 4,Front Squat,8,"5, 5, 3, 5, 7, 4, 6, 8","45, 57.5, 70, 70, 70, 70, 70, 70",T2. Percentages of the training max of the lift named on the page 2,Day 5,Bench Press,9,"5, 3, 1+, 3, 5, 3, 5, 3, 5","70, 77.5, 87.5, 82.5, 77.5, 75, 70, 65, 60","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 2,Day 5,Close Grip Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","37.5, 47.5, 55, 55, 55, 55, 55, 55",T2. Percentages of the training max of the lift named on the page 3,Day 1,Bench Press,9,"8, 6, 4, 4, 4, 5, 6, 7, 8","62.5, 72.5, 80, 80, 80, 75, 72.5, 67.5, 62.5",T1 volume bench. Percentages of the bench training max 3,Day 1,Overhead Press,8,"6, 5, 3, 5, 7, 4, 6, 8","32.5, 37.5, 45, 45, 45, 45, 45, 45",T2. Percentages of the training max of the lift named on the page 3,Day 2,Squat,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","97.5, 112.5, 125, 117.5, 112.5, 105, 97.5, 92.5, 85","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 3,Day 2,Sumo Deadlift,8,"5, 5, 3, 5, 7, 4, 6, 8","82.5, 100, 117.5, 117.5, 117.5, 117.5, 117.5, 117.5",T2. Percentages of the training max of the lift named on the page 3,Day 3,Overhead Press,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","47.5, 55, 60, 57.5, 55, 50, 47.5, 45, 42.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 3,Day 3,Incline Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","37.5, 47.5, 57.5, 57.5, 57.5, 57.5, 57.5, 57.5",T2. Percentages of the training max of the lift named on the page 3,Day 4,Deadlift,9,"5, 3, 1+, 3, 3, 3, 3, 3, 3","125, 142.5, 157.5, 150, 142.5, 132.5, 125, 117.5, 107.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 3,Day 4,Front Squat,8,"5, 5, 3, 5, 7, 4, 6, 8","45, 60, 72.5, 72.5, 72.5, 72.5, 72.5, 72.5",T2. Percentages of the training max of the lift named on the page 3,Day 5,Bench Press,9,"5, 3, 1+, 3, 5, 3, 5, 3, 5","72.5, 80, 90, 85, 80, 75, 72.5, 67.5, 62.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 3,Day 5,Close Grip Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","37.5, 47.5, 57.5, 57.5, 57.5, 57.5, 57.5, 57.5",T2. Percentages of the training max of the lift named on the page 4,Day 1,Bench Press,9,"8, 6, 4, 4, 4, 5, 6, 7, 8","62.5, 72.5, 82.5, 82.5, 82.5, 77.5, 72.5, 67.5, 62.5",T1 volume bench. Percentages of the bench training max 4,Day 1,Overhead Press,8,"6, 5, 3, 5, 7, 4, 6, 8","32.5, 40, 45, 45, 45, 45, 45, 45",T2. Percentages of the training max of the lift named on the page 4,Day 2,Squat,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","100, 112.5, 127.5, 120, 112.5, 107.5, 100, 92.5, 87.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 4,Day 2,Sumo Deadlift,8,"5, 5, 3, 5, 7, 4, 6, 8","85, 102.5, 117.5, 117.5, 117.5, 117.5, 117.5, 117.5",T2. Percentages of the training max of the lift named on the page 4,Day 3,Overhead Press,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","50, 55, 62.5, 60, 55, 52.5, 50, 45, 42.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 4,Day 3,Incline Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","40, 50, 57.5, 57.5, 57.5, 57.5, 57.5, 57.5",T2. Percentages of the training max of the lift named on the page 4,Day 4,Deadlift,9,"5, 3, 1+, 3, 3, 3, 3, 3, 3","127.5, 145, 160, 152.5, 145, 135, 127.5, 117.5, 110","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 4,Day 4,Front Squat,8,"5, 5, 3, 5, 7, 4, 6, 8","47.5, 60, 72.5, 72.5, 72.5, 72.5, 72.5, 72.5",T2. Percentages of the training max of the lift named on the page 4,Day 5,Bench Press,9,"5, 3, 1+, 3, 5, 3, 5, 3, 5","72.5, 82.5, 92.5, 87.5, 82.5, 77.5, 72.5, 67.5, 62.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 4,Day 5,Close Grip Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","40, 50, 57.5, 57.5, 57.5, 57.5, 57.5, 57.5",T2. Percentages of the training max of the lift named on the page 5,Day 1,Bench Press,9,"8, 6, 4, 4, 4, 5, 6, 7, 8","65, 75, 85, 85, 85, 80, 75, 70, 65",T1 volume bench. Percentages of the bench training max 5,Day 1,Overhead Press,8,"6, 5, 3, 5, 7, 4, 6, 8","35, 40, 47.5, 47.5, 47.5, 47.5, 47.5, 47.5",T2. Percentages of the training max of the lift named on the page 5,Day 2,Squat,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","102.5, 115, 130, 122.5, 115, 110, 102.5, 95, 87.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 5,Day 2,Sumo Deadlift,8,"5, 5, 3, 5, 7, 4, 6, 8","85, 102.5, 120, 120, 120, 120, 120, 120",T2. Percentages of the training max of the lift named on the page 5,Day 3,Overhead Press,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","52.5, 57.5, 65, 62.5, 57.5, 55, 52.5, 47.5, 45","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 5,Day 3,Incline Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","40, 50, 60, 60, 60, 60, 60, 60",T2. Percentages of the training max of the lift named on the page 5,Day 4,Deadlift,9,"5, 3, 1+, 3, 3, 3, 3, 3, 3","130, 145, 162.5, 155, 145, 137.5, 130, 120, 112.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 5,Day 4,Front Squat,8,"5, 5, 3, 5, 7, 4, 6, 8","47.5, 60, 75, 75, 75, 75, 75, 75",T2. Percentages of the training max of the lift named on the page 5,Day 5,Bench Press,9,"5, 3, 1+, 3, 5, 3, 5, 3, 5","75, 85, 95, 90, 85, 80, 75, 70, 65","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 5,Day 5,Close Grip Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","40, 50, 60, 60, 60, 60, 60, 60",T2. Percentages of the training max of the lift named on the page 6,Day 1,Bench Press,9,"8, 6, 4, 4, 4, 5, 6, 7, 8","67.5, 77.5, 87.5, 87.5, 87.5, 82.5, 77.5, 72.5, 67.5",T1 volume bench. Percentages of the bench training max 6,Day 1,Overhead Press,8,"6, 5, 3, 5, 7, 4, 6, 8","35, 42.5, 50, 50, 50, 50, 50, 50",T2. Percentages of the training max of the lift named on the page 6,Day 2,Squat,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","105, 117.5, 132.5, 125, 117.5, 110, 105, 97.5, 90","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 6,Day 2,Sumo Deadlift,8,"5, 5, 3, 5, 7, 4, 6, 8","87.5, 105, 122.5, 122.5, 122.5, 122.5, 122.5, 122.5",T2. Percentages of the training max of the lift named on the page 6,Day 3,Overhead Press,9,"5, 3, 1+, 3, 3, 3, 5, 5, 5","52.5, 60, 67.5, 65, 60, 57.5, 52.5, 50, 45","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 6,Day 3,Incline Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","40, 52.5, 62.5, 62.5, 62.5, 62.5, 62.5, 62.5",T2. Percentages of the training max of the lift named on the page 6,Day 4,Deadlift,9,"5, 3, 1+, 3, 3, 3, 3, 3, 3","130, 147.5, 165, 157.5, 147.5, 140, 130, 122.5, 112.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 6,Day 4,Front Squat,8,"5, 5, 3, 5, 7, 4, 6, 8","47.5, 62.5, 75, 75, 75, 75, 75, 75",T2. Percentages of the training max of the lift named on the page 6,Day 5,Bench Press,9,"5, 3, 1+, 3, 5, 3, 5, 3, 5","77.5, 87.5, 97.5, 92.5, 87.5, 82.5, 77.5, 72.5, 67.5","T1. The 1+ set sets next week’s training max: 0–1 reps, no change; 2–3, +5 lb (2.5 kg); 4–5, +5–10 lb; more than 5, +10–15 lb" 6,Day 5,Close Grip Bench Press,8,"6, 5, 3, 5, 7, 4, 6, 8","40, 52.5, 62.5, 62.5, 62.5, 62.5, 62.5, 62.5",T2. Percentages of the training max of the lift named on the page
// THE WEEK //
Two lifts a day, seventeen sets.
The 5-day layout, which n-Suns called the original. The 4-day keeps days 1, 2, 5 and 4, in that order.
| Day | T1 (9 sets) | T2 (8 sets) |
|---|---|---|
| Day 1 | Bench press (volume) | Overhead press |
| Day 2 | Squat | Sumo deadlift |
| Day 3 | Overhead press | Incline bench press |
| Day 4 | Deadlift | Front squat |
| Day 5 | Bench press (heavy) | Close-grip bench press |
// THE SETS //
Percentages of training max.
Training max is 90% of your one-rep max. Each set is written percent × reps; 1+ means at least one rep, as many as you can.
| Lift | Sets |
|---|---|
| Squat, overhead press | 75×5, 85×3, 95×1+, 90×3, 85×3, 80×3, 75×5, 70×5, 65×5 |
| Bench press (heavy) | 75×5, 85×3, 95×1+, 90×3, 85×5, 80×3, 75×5, 70×3, 65×5 |
| Deadlift | 75×5, 85×3, 95×1+, 90×3, 85×3, 80×3, 75×3, 70×3, 65×3 |
| Bench press (volume) | 65×8, 75×6, 85×4, 85×4, 85×4, 80×5, 75×6, 70×7, 65×8 |
| Lift | Sets |
|---|---|
| Overhead press (press max) | 50×6, 60×5, 70×3, 70×5, 70×7, 70×4, 70×6, 70×8 |
| Sumo deadlift (deadlift max) | 50×5, 60×5, 70×3, 70×5, 70×7, 70×4, 70×6, 70×8 |
| Incline and close-grip bench (bench max) | 40×6, 50×5, 60×3, 60×5, 60×7, 60×4, 60×6, 60×8 |
| Front squat (squat max) | 35×5, 45×5, 55×3, 55×5, 55×7, 55×4, 55×6, 55×8 |
Planned at the smallest increase
The file raises every training max by your chosen step each week, the increase for 2 or 3 reps on the 1+ set. Better weeks earn more; change your numbers and import again to update the program in place.
Check it yourself
The file is checked with the app’s own import rules before you download it. Paste it into the program file checker to see every set.
// PROGRESSION //
The 1+ set sets the pace.
| Reps on the 1+ set | Training max next week |
|---|---|
| 0 to 1 | No increase |
| 2 to 3 | +5 lb (about 2.5 kg) |
| 4 to 5 | +5 to 10 lb |
| More than 5 | +10 to 15 lb |
// WITH YOUR AI //
Customise it in a sentence.
Here is my nSuns 5/3/1 LP program as an IronLedger import file. Keep the same columns and the Week and Day numbering. [Say what to change, such as raising a lift’s training max after this week’s 1+ set, or adding accessories to each day.] Check the result with the check_program_file tool on the IronLedger MCP server and fix anything it reports, then give me the whole file to save as “nSuns 531 LP.csv”. [Paste the file here]
Connect your assistant to IronLedger first so it can check its work: setup steps for each AI app. IronLedger isn’t affiliated with n-Suns, Jim Wendler or 5/3/1.
// DIRECT ANSWERS //
Questions lifters ask.
What is nSuns 5/3/1 LP?
A high-volume linear progression by the Reddit user n-Suns, built on 5/3/1-style percentages of a training max. Each day has a main lift for nine sets and a second lift for eight, and the training max goes up every week rather than every four-week cycle.
What is the training max in nSuns?
90% of your one-rep max, the same rule as Wendler’s 5/3/1. Every percentage in the program is a percentage of that training max, not of your true max.
How do you progress on nSuns?
By the reps on the 95% set marked 1+ in each main lift: 0 or 1 reps, no change; 2 or 3, add 5 lb to that lift’s training max; 4 or 5, add 5 to 10 lb; more than 5, add 10 to 15 lb. On the 4-day version the press has no 1+ set, so you add 5 lb when you complete every rep of its T2 work.
Is the 4-day or the 5-day the original?
n-Suns called the 5-day the original version. The 4-day drops the press and incline day; a 6-day adds a Saturday. The generator writes the 4-day and 5-day versions.
Does it include accessories?
The published layout lists the two main lifts per day. Accessory work is yours to add; add rows to the file, or ask your AI to add them and check the result.
Will IronLedger raise my training max?
No. An imported program keeps the loads the file sets; live load recommendations run only on the app’s five built-in load-and-go programs. The file plans the smallest weekly increase. When your 1+ sets earn more, change your numbers here and import the file again with the same name to update the program in place.
// SOURCES //
Where the program comes from.
Run it in IronLedger
Download the file, then in IronLedger tap Import (on the Routine tab with no program loaded, or Library, +, then Import instead) and choose it. Each set has its own load, so the logger fills in the weight set by set; type the reps you get, since the 1+ sets are yours to push. Free, with no subscription. iPhone now; Android is in closed testing.
Get IronLedger free on iOSCustomise it with your AI
Paste the file into Claude, ChatGPT or Gemini with the prompt on this page. Connected to the IronLedger MCP server, your assistant can check its changes with the program file checker before it gives the file back.
Set up your AI