nSuns 6-Day Linear Progression
u/nSuns' 6-day high-volume 5/3/1 linear progression with an extra deadlift day and weekly TM increases
- program length
- 12 weeks
- program length
- sessions per week
- 6×
- sessions per week
- exercises
- 23
- exercises
- average session
- 100 min
- average session
About this program
nSuns 5/3/1 LP is a high-volume, weekly-progressing take on Jim Wendler's 5/3/1, written by Reddit user u/nSuns and shared on r/Fitness in 2016 with an all-in-one spreadsheet of 4, 5 and 6-day versions. This is the 6-day deadlift-focus version: the 5-day week plus a Saturday of extra deadlift and front squat volume. It suits intermediate lifters who can train six days a week and recover from a lot of barbell work.
Weekly structure. Monday to Friday each pair a main (T1) lift with a secondary (T2) lift. The T1 lift gets 9 sets: on Tuesday to Friday they ramp up to a 1+ set at 95% and then work back down to a final AMRAP set, while Monday's bench is a volume day of 9 sets topping out at 3x4 at 85% and finishing with an 8+ set. The T2 lift gets 8 sets, ramping to a working weight that is held while the reps vary.
- Monday: bench (volume day) and overhead press
- Tuesday: deadlift and front squat
- Wednesday: overhead press and incline bench
- Thursday: squat and sumo deadlift
- Friday: bench and close-grip bench
- Saturday: deadlift 8x3 at 72.5% of your deadlift TM, then front squat 6x3 at about 56% of your squat TM (75% of 75%)
Titan cannot store half percentages, so Saturday's loads are given in the exercise notes rather than calculated for you.
Squat focus instead. The spreadsheet also has a squat-focus 6-day week: Tuesday is squat and sumo deadlift, Thursday is deadlift and front squat, and Saturday is squat 8x3 at 72.5% of your squat TM followed by sumo deadlift 6x3 at about 56% of your deadlift TM. Swap the days around if you would rather bring up your squat.
Training max. Every percentage is of a training max (TM) set at 90% of your true one-rep max. In Titan, enter a TM for each barbell lift. The second lift of each day is loaded off a main lift's TM, so give it the same TM as the lift named in its notes: incline and close-grip bench use your bench TM, sumo deadlift uses your deadlift TM, front squat uses your squat TM.
Progression. The 1+ set at 95% is the one that drives progress. After the week, raise that lift's TM based on how many reps you got on it:
- 0-1 reps: no change
- 2-3 reps: +5 lb
- 4-5 reps: +5-10 lb
- more than 5 reps: +10-15 lb
The second lift of each day is loaded off its parent lift's TM, so whenever you raise a TM, raise it on the paired second lift too.
Assistance. After the two main lifts, do bodybuilding-style assistance for the muscle groups the spreadsheet lists for that day (Monday chest, arms and back; Tuesday back and abs; Wednesday shoulders and chest; Thursday legs and abs; Friday arms and anything else; Saturday upper back and legs). The accessories here are suggestions: swap them for anything that hits the same areas.
Length. The program has no fixed end. It is laid out here as 12 weeks; keep running it for as long as your TMs keep climbing. Sessions are long, often 75-120 minutes with assistance.
Based on the nSuns 5/3/1 LP spreadsheet by u/nSuns, linked from The Fitness Wiki.
Program structure
Every week, session, exercise and set, exactly as Titan runs it.
1Week6 sessions · repeats 12×
Monday - Bench & OHP
5 exercises
Bench Press (barbell)8@ 65% TM6@ 75% TM3 × 4@ 85% TM5@ 80% TM6@ 75% TM7@ 70% TM8+@ 65% TM
Overhead Press (barbell)6@ 50% TM5@ 60% TM3@ 70% TM5@ 70% TM7@ 70% TM4@ 70% TM6@ 70% TM8@ 70% TM
Lat Pulldown (cable)3 × 8–12
Chest Fly (dumbbell)3 × 10–15
Bicep Curl (dumbbell)3 × 10–15
Tuesday - Deadlift & Front Squat
5 exercises
Deadlift (barbell)5@ 75% TM3@ 85% TM1+@ 95% TM3@ 90% TM3@ 85% TM3@ 80% TM3@ 75% TM3@ 70% TM3+@ 65% TMAdd to this lift's TM next week from the 1+ set: 0-1 reps +0, 2-3 reps +5 lb, 4-5 reps +5-10 lb, 6+ reps +10-15 lb
Front Squat (barbell)5@ 35% TM5@ 45% TM3@ 55% TM5@ 55% TM7@ 55% TM4@ 55% TM6@ 55% TM8@ 55% TMPercentages are of your back squat TM
Seated Row (cable)3 × 8–12
One Arm Row (dumbbell)3 × 8–12
Ab Wheel3 × 8–15
Wednesday - OHP & Incline Bench
5 exercises- Overhead Press (barbell)5@ 75% TM3@ 85% TM1+@ 95% TM3@ 90% TM3@ 85% TM3@ 80% TM5@ 75% TM5@ 70% TM5+@ 65% TM
Add to this lift's TM next week from the 1+ set: 0-1 reps +0, 2-3 reps +5 lb, 4-5 reps +5-10 lb, 6+ reps +10-15 lb
Incline Bench Press (barbell)6@ 40% TM5@ 50% TM3@ 60% TM5@ 60% TM7@ 60% TM4@ 60% TM6@ 60% TM8@ 60% TMPercentages are of your bench press TM
Lateral Raise (dumbbell)3 × 12–20
Face Pull3 × 15–20
Chest Fly (cable)3 × 10–15
Thursday - Squat & Sumo Deadlift
5 exercises
Squat (barbell)5@ 75% TM3@ 85% TM1+@ 95% TM3@ 90% TM3@ 85% TM3@ 80% TM5@ 75% TM5@ 70% TM5+@ 65% TMAdd to this lift's TM next week from the 1+ set: 0-1 reps +0, 2-3 reps +5 lb, 4-5 reps +5-10 lb, 6+ reps +10-15 lb
Deadlift - Sumo (barbell)5@ 50% TM5@ 60% TM3@ 70% TM5@ 70% TM7@ 70% TM4@ 70% TM6@ 70% TM8@ 70% TMPercentages are of your conventional deadlift TM
Leg Press3 × 10–15
Seated Leg Curl3 × 10–15
Hanging Leg Raise3 × 10–15
Friday - Bench & Close-Grip Bench
5 exercises- Bench Press (barbell)5@ 75% TM3@ 85% TM1+@ 95% TM3@ 90% TM5@ 85% TM3@ 80% TM5@ 75% TM3@ 70% TM5+@ 65% TM
Add to this lift's TM next week from the 1+ set: 0-1 reps +0, 2-3 reps +5 lb, 4-5 reps +5-10 lb, 6+ reps +10-15 lb
Bench Press - Close Grip (barbell)6@ 40% TM5@ 50% TM3@ 60% TM5@ 60% TM7@ 60% TM4@ 60% TM6@ 60% TM8@ 60% TMPercentages are of your bench press TM
- Bicep Curl (dumbbell)3 × 10–15
Triceps Pushdown3 × 10–15- Face Pull3 × 15–20
Saturday - Deadlift & Front Squat
5 exercises- Seated Row (cable)3 × 8–12
Shrug (dumbbell)3 × 10–15
Bulgarian Split Squat3 × 8–12
Run nSuns 6-Day Linear Progression with Titan
Free on iPhone and Android. Every set, weight and rest timer, planned for you.