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nSuns 5-Day LP: The Ultimate Linear Progression Program

Gregory Winkler

What is nSuns 5-Day LP?

The nSuns 5-Day Linear Progression (LP) program is a popular strength training routine that originated from the Reddit community. It is a modification of Jim Wendler's 5/3/1 program, designed to provide more volume and a faster rate of progression. It is particularly famous for its effectiveness in driving up the "big three" lifts: Squat, Bench Press, and Deadlift, along with the Overhead Press.

How It Works

The program is built around a 5-day split, with each day focusing on a primary (T1) lift and a secondary (T2) lift.

The Split

  • Day 1: Bench Press (Volume) & Overhead Press
  • Day 2: Squat & Sumo Deadlift
  • Day 3: Overhead Press (Heavy) & Incline Bench Press
  • Day 4: Deadlift & Front Squat
  • Day 5: Bench Press (Heavy) & Close Grip Bench Press

Progression Logic

The core of the program is its auto-regulation. Each week, your Training Max (TM) for the primary lifts increases based on your performance in a specific "1+" AMRAP (As Many Reps As Possible) set.

  • 0-1 Reps: No change to TM.
  • 2-3 Reps: Increase TM by 5 lbs.
  • 4-5 Reps: Increase TM by 5-10 lbs.
  • 6+ Reps: Increase TM by 10-15 lbs.

This ensures that you are always training at an appropriate intensity. If you're crushing the weights, the program gets harder faster. If you're struggling, it slows down to let you catch up.

Volume and Intensity

nSuns is known for its high volume. You will be performing 9 sets for the T1 lift and 8 sets for the T2 lift each day. This volume is crucial for hypertrophy and technical mastery of the lifts.

Why Choose nSuns?

  1. Rapid Strength Gains: The linear progression model allows for weekly PRs.
  2. Auto-Regulation: The program adjusts to your daily performance.
  3. High Volume: Great for building muscle alongside strength.
  4. Community Favorite: Thousands of lifters have vetted this program with incredible results.

Tips for Success

  • Eat and Sleep: This is a demanding program. You need to fuel your body and recover properly.
  • Don't Ego Lift: Be honest with your AMRAP sets. Good form is paramount.
  • Manage Accessories: Don't go overboard with accessory work. The main lifts provide a lot of stimulus.
  • Rest Times: Take 2-3 minutes for heavy sets, but try to keep T2 rest times shorter (1-2 minutes) to build work capacity.

Conclusion

If you are an intermediate lifter looking to take your strength to the next level, nSuns 5-Day LP is one of the best programs you can choose. It's tough, but the results are worth it.