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 — making it one of the highest-volume programmes accessible to intermediate lifters. If you’ve run 5/3/1 or GZCLP and want more volume, nSuns is worth understanding. This is the complete guide.
Table of Contents
- What Is nSuns?
- The Daily Max — The Core Concept
- Programme Structure — 4-Day, 5-Day, and 6-Day
- The Rep Schemes Explained
- Accessory Work
- Footwear for nSuns Training
- Honest Pros & Cons
- Who It’s For — Who It’s Not For
- nSuns vs 5/3/1 vs Sheiko
- 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. The key difference: where 5/3/1 prescribes 3 working sets per main lift, nSuns prescribes 8–10 sets per main lift session, with varying rep schemes that descend in reps as weight increases. The result is significantly higher weekly volume — one of the primary drivers of strength and hypertrophy adaptations according to current sports science literature.
The programme gained massive popularity on Reddit’s r/powerlifting and r/fitness communities and has been run by hundreds of thousands of lifters worldwide. It is available as a free Google Sheets spreadsheet.
🎯 The Daily Max — The Core Concept
Unlike 5/3/1 which uses a fixed training max updated every 4 weeks, nSuns uses a daily max (DM) — a weight you set each session based on how you feel that day. After completing your main lift sets, you adjust your daily max up or down based on performance:
- Hit all reps on the AMRAP set: Increase daily max by 5 lbs (upper body) or 10 lbs (lower body)
- Missed reps on AMRAP set: Keep daily max the same or reduce slightly
This auto-regulation mechanism is one of nSuns’ key advantages — it adjusts to your daily readiness rather than forcing fixed percentages regardless of how you feel. Research on auto-regulation in strength training supports this approach (Zourdos et al., 2016, Journal of Strength and Conditioning Research).
🗓️ Programme Structure — 4-Day, 5-Day, and 6-Day
nSuns daily volume: 8–10 sets per main lift with descending rep schemes
nSuns comes in three frequency variants:
| Variant | Days/Week | Main Lifts Trained | Best For |
|---|---|---|---|
| 4-Day | 4 | Squat, bench, deadlift, OHP | Lifters with limited time |
| 5-Day | 5 | Squat, bench x2, deadlift, OHP | Most intermediate lifters |
| 6-Day | 6 | Squat x2, bench x2, deadlift, OHP | Advanced lifters, high recovery |
The 5-day variant is the most popular and the one most commonly referred to as “nSuns.”
📊 The Rep Schemes Explained
Each main lift session follows this structure (using bench press as an example at a 100 lb daily max):
| Set | % of DM | Reps |
|---|---|---|
| 1 | 65% | 6 |
| 2 | 75% | 5 |
| 3 | 85% | 3 |
| 4 | 90% | 1 |
| 5 | 85% | 3 |
| 6 | 80% | 5 |
| 7 | 75% | 3 |
| 8 | 70% | 5 |
| 9 (AMRAP) | 65% | 8+ |
The descending rep scheme after the peak set accumulates significant volume at sub-maximal intensities — a structure supported by research on volume-load relationships in strength training (Schoenfeld et al., 2017, Journal of Strength and Conditioning Research).
🔧 Accessory Work
nSuns prescribes 2–4 accessory exercises after each main lift session. The programme leaves accessory selection largely to the lifter, with general guidelines:
- Squat day accessories: Romanian deadlifts, leg press, leg curl, core work
- Bench day accessories: Dumbbell press, rows, face pulls, tricep work
- Deadlift day accessories: Good mornings, back extensions, lat pulldown
- OHP day accessories: Lateral raises, rear delt work, bicep curls
Keep accessory volume moderate — nSuns main lift volume is already high. Adding excessive accessory work is a common mistake that leads to overtraining.
👟 Footwear for nSuns Training
nSuns trains all four main lifts at high frequency. Footwear considerations:
- Squat sessions: Weightlifting shoes with 20mm heel recommended for high-bar squatters. The high volume of nSuns squat sessions makes consistent footwear especially important for joint health.
- Deadlift sessions: Flat shoes or deadlift slippers. Minimal heel elevation reduces bar travel distance.
- Bench sessions: Any flat shoe with a stable base.
- OHP sessions: Flat shoes or weightlifting shoes depending on stance preference.
Many nSuns lifters invest in a dedicated pair of weightlifting shoes for squat and OHP days given the high weekly squat frequency. See our Best Squat Shoes 2026 guide for recommendations.
✅ 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 accumulation — recovery must be prioritised |
| ✅ Free — available as Google Sheets spreadsheet | ❌ Not suitable for beginners or those with poor recovery |
| ✅ Proven by large community of lifters | ❌ No built-in deload — must be added manually |
| ✅ Multiple frequency variants (4/5/6 day) | ❌ Can lead to overtraining if accessories are excessive |
🎯 Who It’s For — Who It’s Not For
✅ Who it’s for
- Intermediate lifters who have run 5/3/1 or GZCLP and want significantly more volume
- Lifters who recover well and can train 4–6 days per week
- Lifters who want both strength and hypertrophy from one programme
- Powerlifters building a high-volume base before a competition peaking block
❌ Who it’s not for
- Beginners — the volume is excessive for those still on linear progression
- Lifters with poor sleep, high stress, or limited recovery capacity
- Lifters who can only train 3 days per week
🔄 nSuns vs 5/3/1 vs Sheiko
| Programme | Weekly Volume | Frequency | Best For |
|---|---|---|---|
| nSuns | Very high | 4–6 days | Intermediates wanting max volume |
| 5/3/1 | Low–moderate | 4 days | Long-term strength, simplicity |
| Sheiko | Extremely high | 3–4 days | Advanced, competition prep |
📚 The Research Behind High-Volume Training
nSuns’ high-volume approach is supported by a growing body of sports science research:
- Volume-strength relationship: Ralston et al. (2017) in the Journal of Strength and Conditioning Research found that higher weekly training volume produces greater strength gains in intermediate lifters, up to a recoverable threshold.
- Auto-regulation: Zourdos et al. (2016) demonstrated that auto-regulated training (adjusting load based on daily readiness) produces superior strength outcomes compared to fixed percentage programmes over 6-week training blocks.
- Frequency: Colquhoun et al. (2018) in the Journal of Strength and Conditioning Research found that higher training frequency (3x vs 1x per week) produced greater strength gains when volume was equated — supporting nSuns’ multi-day approach.
FAQ
How long should I run nSuns?
Most lifters run it for 12–24 weeks before switching to a peaking programme or taking a deload. Add a manual deload week every 8–12 weeks.
Do I need the spreadsheet?
Yes — the nSuns Google Sheets spreadsheet auto-calculates all weights based on your daily max. Search “nSuns spreadsheet” to find the free version.
Is nSuns good for powerlifting competition?
As a base programme yes — but switch to a competition-specific peaking block 8–12 weeks before your meet.
Do I need weightlifting shoes for nSuns?
For squat sessions: strongly recommended given the high weekly squat volume. Consistent footwear reduces injury risk across high-frequency training.
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Written by T-K — Creative Director & Brand Strategist, Castiron Lift.