Advanced
nSuns 5-Day LP
A high-volume linear progression program based on Jim Wendler's 5/3/1. Five training days per week with weekly progression based on AMRAP performance. Not for the faint of heart.
Read about the history and methodology Strength Hypertrophy High Volume LP
Duration
12 weeks
Frequency
5 days / wk
Exercises
8 unique
Difficulty
Advanced
Program Structure
Week-by-week breakdown of your training
D1
Bench Volume
2 exercises
1
Bench Press Main
1×8 @ 65%
1×6 @ 75%
3×4 @ 85%
1×5 @ 80%
1×6 @ 75%
1×7 @ 70%
1×8 @ 65%
2
Overhead Press Accessory
1×6 @ 50%
1×5 @ 60%
1×3 @ 70%
1×5 @ 70%
1×7 @ 70%
1×4 @ 70%
1×6 @ 70%
1×8 @ 70%
D2
Squat & Sumo
2 exercises
1
Squat Main
1×5 @ 75%
1×3 @ 85%
1×1 @ 95%
1×3 @ 90%
1×3 @ 85%
1×3 @ 80%
1×5 @ 75%
1×5 @ 70%
1×5 @ 65%
2
Sumo Deadlift Accessory
1×5 @ 50%
1×5 @ 60%
1×3 @ 70%
1×5 @ 70%
1×7 @ 70%
1×4 @ 70%
1×6 @ 70%
1×8 @ 70%
D3
OHP & Incline
2 exercises
1
Overhead Press Main
1×5 @ 75%
1×3 @ 85%
1×1 @ 95%
1×3 @ 90%
1×3 @ 85%
1×3 @ 80%
1×5 @ 75%
1×5 @ 70%
1×5 @ 65%
2
Incline Bench Press Accessory
1×6 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 60%
1×7 @ 60%
1×4 @ 60%
1×6 @ 60%
1×8 @ 60%
D4
Deadlift & Front Squat
2 exercises
1
Deadlift Main
1×5 @ 75%
1×3 @ 85%
1×1 @ 95%
1×3 @ 90%
1×3 @ 85%
1×3 @ 80%
1×3 @ 75%
1×3 @ 70%
1×3 @ 65%
2
Front Squat Accessory
1×5 @ 35%
1×5 @ 45%
1×3 @ 55%
1×5 @ 55%
1×7 @ 55%
1×4 @ 55%
1×6 @ 55%
1×8 @ 55%
D5
Bench & Close Grip
2 exercises
1
Bench Press Main
1×5 @ 75%
1×3 @ 85%
1×1 @ 95%
1×3 @ 90%
1×5 @ 85%
1×3 @ 80%
1×5 @ 75%
1×3 @ 70%
1×5 @ 65%
2
Close Grip Bench Press Accessory
1×6 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 60%
1×7 @ 60%
1×4 @ 60%
1×6 @ 60%
1×8 @ 60%