All Program Comparisons
Calculate nSuns 5-Day LP Weights Calculate nSuns 6-Day Squat Focus LP Weights
Classic 5-Day Split vs Extra Saturday Dynamic Squat & Speed Pulls
nSuns 5-Day LP vs nSuns 6-Day Squat Focus
The 6-Day Squat Focus variant adds a Saturday dynamic lower-body session (6×3 @ 72.5% Squat + 6×3 Speed Deadlift) on top of the complete 5-day nSuns schedule.
| Feature | nSuns 5-Day LP | nSuns 6-Day Squat Focus LP |
|---|---|---|
| Experience Level | Advanced | Intermediate |
| Weekly Frequency | 5 days / week | 6 days / week |
| Cycle Length | 12 weeks | 4 weeks |
| Primary Focus | High-volume barbell strength | 6-day high-frequency nSuns LP with Dynamic Squat & Deadlift Saturday |
| Progression Rule | 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. | 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. |
| Required 1RM Inputs | Squat, Bench Press, Deadlift, Overhead Press, Sumo Deadlift, Incline Bench Press, Front Squat, Close Grip Bench Press | Bench Press, Overhead Press, Squat, Romanian Deadlift, Incline Bench Press, Deadlift, Front Squat, Close-Grip Bench Press |
Virtual Coach Verdict
Choose nSuns 5-Day LP When…
- You want full weekend recovery after Friday’s heavy Bench session.
- Five days of 17 barbell sets is already at your recovery ceiling.
Best For: Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
Virtual Coach Verdict
Choose nSuns 6-Day Squat Focus LP When…
- You want extra technical Squat and Deadlift bar speed work on Saturdays.
- You eat and sleep enough to recover from 3 lower-body sessions per week.
Best For: High-work-capacity lifters who recover well from 6 days per week and want extra Saturday dynamic Squat and Speed Deadlift volume.
Exercise Selection Comparison
Shared Core Lifts (6)
SquatBench PressDeadliftOverhead PressIncline Bench PressFront Squat
Only in nSuns 5-Day LP (2)
Sumo DeadliftClose Grip Bench Press
Only in nSuns 6-Day Squat Focus LP (8)
Chin-UpRomanian DeadliftHanging Leg RaiseLateral RaiseBarbell RowClose-Grip Bench PressBarbell CurlLat Pulldown
Frequently Asked Questions
Is Day 6 on nSuns 6-Day a max-effort workout?
No—Day 6 uses submaximal 6×3 triples at 70%–72.5% focused on explosive bar speed and form.
Can I switch between 5-Day and 6-Day nSuns?
Yes, they share the exact same Training Maxes and Monday–Friday structure.