nSuns generator — build your 531 LP.

How to run the nSuns 531 LP

Run nSuns five days a week, each session opening with a main lift (T1) for nine sets, then its variation (T2) for eight sets, then two to four accessories. The generator fills in every T1 and T2 weight; you add the accessory work that fits your weak points.

The five-day split rotates the four competition lifts and their variations: bench, squat, overhead press and deadlift each get a dedicated T1 day, and the two bench days differ (a heavy T1 bench on day 1, an AMRAP-style bench on day 5). Because you press four times a week and pull or squat heavy on three of the five days, nSuns builds the powerlifting total quickly — but the volume is real, so treat the accessory slots as adjustable rather than fixed.

Warm up to your first working set with two to three ramp-up sets, then follow the printed percentages exactly. Rest 2 to 3 minutes on the heavy T1 sets and 90 seconds to 2 minutes on the T2 back-offs. The single most important set each day is the T1 top set — the 95 percent AMRAP — because your rep count there decides how much weight you add next week.

The progression model, explained

nSuns uses weekly linear progression tied to the T1 AMRAP: the more reps you grind out at 95 percent of your training max, the more weight you add for the next week. This replaces 5/3/1's slower monthly cycle with a faster, autoregulated jump.

The standard rule set most lifters use:

• 0–1 reps on the AMRAP: keep the training max the same next week — you have not banked enough headroom to add load.
• 2–3 reps: add the small increment — about +2.5 kg on overhead press and bench, +5 kg on squat and deadlift.
• 4+ reps: add the larger increment — roughly +5 kg upper and +5 to 10 kg lower, since you clearly had more in the tank.

Because progression is autoregulated by how you actually performed, nSuns is self-correcting: strong weeks add weight fast, hard weeks hold. When you finally stall — the AMRAP drops to 0–1 reps for two weeks running — reset that lift's training max to about 90 percent of its current value and build back up. This is the same reset logic as 5/3/1, just applied weekly.

Who nSuns is for

nSuns suits late-beginner to intermediate lifters who have stalled on a simple linear program and want a structured, high-volume push toward a bigger squat, bench, deadlift and press. It is not a first program — the nine T1 sets and eight T2 sets per lift demand real recovery capacity.

If you are still adding weight to the bar every session on Starting Strength or GZCLP, keep riding that — nSuns is what you switch to once those simpler linear plans stop working. If you want a gentler intermediate program, the classic 5/3/1 uses the same percentages with a third of the volume. And if strength is not your main goal, the program generator will point you at a hypertrophy-focused split instead.