All Program Comparisons
Calculate nSuns 4-Day Linear Progression (5/3/1 LP) Weights Calculate nSuns 5-Day LP Weights
4-Day Condensed Schedule vs Dedicated Overhead Press 1+ Day
nSuns 4-Day LP vs nSuns 5-Day LP
Both templates use the signature nSuns 9-set Tier 1 + 8-set Tier 2 pyramid. The 5-Day version gives Overhead Press its own 1+ AMRAP day, while the 4-Day version condenses the split into Monday/Tuesday/Thursday/Friday.
| Feature | nSuns 4-Day Linear Progression (5/3/1 LP) | nSuns 5-Day LP |
|---|---|---|
| Experience Level | Intermediate | Advanced |
| Weekly Frequency | 4 days / week | 5 days / week |
| Cycle Length | 4 weeks | 12 weeks |
| Primary Focus | 4-day high-volume 17-set Tier 1 + Tier 2 linear progression | High-volume barbell strength |
| Progression Rule | Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control. | With known-weight setup, the completed heavy 1+ set can increase the reference for future weeks by 5, 10 or 15 lb according to reps. Zero or one rep holds it; volume AMRAP sets do not trigger increases. Guided starting weights stay under your control. |
| Required 1RM Inputs | Bench Press, Overhead Press, Squat, Romanian Deadlift, Close-Grip Bench Press, Deadlift, Front Squat | Squat, Bench Press, Deadlift, Overhead Press, Sumo Deadlift, Incline Bench Press, Front Squat, Close Grip Bench Press |
Virtual Coach Verdict
Choose nSuns 4-Day Linear Progression (5/3/1 LP) When…
- You can only train 4 days per week and want three full recovery days.
- Your primary focus is Squat, Bench Press, and Deadlift.
Best For: Lifters who want the rapid weekly Training Max gains of nSuns 5/3/1 LP condensed into a 4-day Monday/Tuesday/Thursday/Friday schedule.
Virtual Coach Verdict
Choose nSuns 5-Day LP When…
- You want a dedicated Overhead Press 1+ AMRAP progression day in addition to two Bench days.
- You can commit to 5 days per week in the gym.
Best For: Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
Exercise Selection Comparison
Shared Core Lifts (5)
Bench PressOverhead PressSquatDeadliftFront Squat
Only in nSuns 4-Day Linear Progression (5/3/1 LP) (10)
Pendlay RowChin-UpRomanian DeadliftLeg PressHanging Leg RaiseClose-Grip Bench PressLateral RaiseBarbell CurlLat PulldownAb Wheel Rollout
Only in nSuns 5-Day LP (3)
Sumo DeadliftIncline Bench PressClose Grip Bench Press
Frequently Asked Questions
Does nSuns 4-Day still train Overhead Press?
Yes—Day 1 pairs Volume Bench Press with Overhead Press as the 8-set Tier 2 movement.
Are the Squat and Deadlift days identical between 4-Day and 5-Day nSuns?
Yes. Both feature Heavy Squat + Sumo/RDL Tier 2 and Heavy Deadlift + Front Squat Tier 2.