The nSuns 5-Day LP plan is a 12-week, five-day template, labeled Advanced. Choose it only if the supplied frequency and volume fit your training. It contains main and secondary barbell lifts, not a complete accessory or conditioning schedule.
The supplied split
Scroll to see all columns
| Day | Main lift | Secondary lift |
|---|---|---|
| 1 | Bench press volume | Overhead press |
| 2 | Squat | Sumo deadlift |
| 3 | Overhead press | Incline bench press |
| 4 | Deadlift | Front squat |
| 5 | Heavy bench press | Close-grip bench press |
Each main-lift prescription has nine listed sets, including the sets labeled warmup; each secondary lift has eight working sets. These are not all nine identical working sets. The heavy days include a 1+ AMRAP at 95% of the stored reference. Day one's bench volume ends with an 8+ AMRAP at 65% instead.
You need a barbell, plates, rack with safeties and a bench that supports incline work. Familiarity with the secondary variations matters; a front-squat reference is not automatically the same as a back-squat reference.
Starting loads and progression
Guided setup is available without a max test. It uses working weights you choose, and those guided references remain under your control. Known-weight setup uses the entered references for the displayed percentages; review the resulting heavy and volume work before starting. Do not assume every plan with a 5/3/1 influence applies the same setup conversion as our separate 5/3/1 Basic plan.
For known-weight enrollments, the completed heavy 1+ set drives main-lift progression for future weeks, not the remaining sessions of the current week. The lighter volume AMRAP does not trigger it. Zero or one rep holds the reference; two or three reps add 5 lb, four or five add 10 lb, and six or more add 15 lb. These are the app's fixed increments. Log what you actually completed. The routine does not automatically add a creator-specific deload or reset after a difficult week.
What this adaptation includes
The same split repeats for 12 weeks, with loads affected by the applicable progression behavior. It does not choose accessories, manage a complete fatigue plan or promise weekly personal records. Original-method fidelity has not been independently established from a creator-published source in this review.
Review your log before repeating the block. If five sessions are too many, compare 5/3/1 Basic or PHUL, both supplied at four days. Open the nSuns plan to inspect every set.