Reading time: 12 minutes | Last updated: May 2026
nSuns is one of the most popular intermediate powerlifting programmes of the last decade. Originally posted on Reddit’s r/powerlifting by user nSuns, it takes the core structure of Jim Wendler’s 5/3/1 and dramatically increases weekly volume. This is the complete guide for European lifters across the Netherlands, Scandinavia, and Europe, with weights in kg and IPF/EPF competition context throughout.
Table of Contents
- What Is nSuns?
- The Daily Max
- Programme Structure
- The Rep Schemes
- Accessory Work
- Footwear for nSuns Training
- nSuns & IPF/EPF Competition
- Honest Pros & Cons
- Who It’s For — Who It’s Not For
- The Research Behind High-Volume Training
- FAQ
📋 What Is nSuns?
nSuns is a percentage-based powerlifting programme built on a modified 5/3/1 framework. Where 5/3/1 prescribes 3 working sets per main lift, nSuns prescribes 8–10 sets per main lift session with varying rep schemes. The result is significantly higher weekly volume — one of the primary drivers of strength and hypertrophy adaptations according to current sports science literature.
🎯 The Daily Max
nSuns uses a daily max (DM) — adjusted each session based on performance:
- Hit all reps on AMRAP: Increase DM by 2.5kg (upper body) or 5kg (lower body)
- Missed reps: Keep DM the same or reduce slightly
Auto-regulation research: Zourdos et al. (2016) in the Journal of Strength and Conditioning Research demonstrated that auto-regulated training produces superior strength outcomes compared to fixed percentage programmes over 6-week training blocks.
🗓️ Programme Structure
nSuns daily volume: 8–10 sets per main lift with descending rep schemes
| Variant | Days/Week | Best For |
|---|---|---|
| 4-Day | 4 | Lifters with limited time |
| 5-Day | 5 | Most intermediate lifters (most popular) |
| 6-Day | 6 | Advanced lifters with high recovery |
📊 The Rep Schemes
Example for bench press at 100kg daily max:
| Set | % of DM | Reps |
|---|---|---|
| 1 | 65% | 6 |
| 2 | 75% | 5 |
| 3 | 85% | 3 |
| 4 (peak) | 90% | 1 |
| 5–8 | 85–70% | 3, 5, 3, 5 |
| 9 (AMRAP) | 65% | 8+ |
Schoenfeld et al. (2017) in the Journal of Strength and Conditioning Research confirmed the volume-load relationship in strength training — more total volume within recoverable limits produces greater strength and hypertrophy adaptations.
🔧 Accessory Work
2–4 accessory exercises after each main lift. Keep volume moderate — nSuns main lift volume is already high. Excessive accessory work is the most common mistake European lifters make on this programme.
👟 Footwear for nSuns Training
- Squat sessions: Weightlifting shoes (~€170–€220) strongly recommended given the high weekly squat frequency. Free EU shipping, no import costs.
- Deadlift sessions: Flat shoes or deadlift slippers.
- Bench/OHP sessions: Any flat shoe.
See our Best Squat Shoes 2026 — Europe guide for recommendations.
🏅 nSuns & IPF/EPF Competition
- nSuns is a base programme — switch to a competition peaking block 8–12 weeks before your IPF or EPF meet.
- Progress increments in kg: +2.5kg upper body, +5kg lower body per session when AMRAP is hit.
- Add a manual deload week every 8–12 weeks — nSuns has no built-in deload.
- Nordic federation lifters (NPF, SPF, DPF, FPF) and KNKF follow IPF equipment rules — weightlifting shoes are approved for competition.
✅ Honest Pros & Cons
| Pros | Cons |
|---|---|
| ✅ Very high volume — excellent for strength and hypertrophy | ❌ Sessions are long — 60–90 minutes minimum |
| ✅ Auto-regulation via daily max | ❌ High fatigue — recovery must be prioritised |
| ✅ Free spreadsheet available | ❌ No built-in deload |
| ✅ Multiple frequency variants | ❌ Not suitable for beginners |
🎯 Who It’s For — Who It’s Not For
✅ Who it’s for
- European intermediate lifters who have run 5/3/1 or GZCLP and want more volume
- Dutch and Scandinavian lifters who recover well and can train 4–6 days per week
- IPF/EPF competitors building a high-volume base
❌ Who it’s not for
- Beginners — volume is excessive for those still on linear progression
- Lifters with poor sleep, high stress, or limited recovery
- Lifters who can only train 3 days per week
📚 The Research Behind High-Volume Training
- Ralston et al. (2017), Journal of Strength and Conditioning Research: Higher weekly training volume produces greater strength gains in intermediate lifters up to a recoverable threshold.
- Zourdos et al. (2016), Journal of Strength and Conditioning Research: Auto-regulated training produces superior strength outcomes vs fixed percentage programmes.
- Colquhoun et al. (2018), Journal of Strength and Conditioning Research: Higher training frequency produces greater strength gains when volume is equated.
FAQ
How long should I run nSuns?
12–24 weeks. Add a manual deload week every 8–12 weeks.
What daily max should I start with in kg?
85–90% of your current 1RM. If your bench 1RM is 100kg, start with a DM of 85–90kg.
Do I need weightlifting shoes for nSuns?
For squat sessions: strongly recommended given the high weekly squat frequency. Free EU shipping available.
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Written by T-K — Creative Director & Brand Strategist, Castiron Lift.