nSuns 5/3/1 accelerates Jim Wendler’s classic 5/3/1 by driving weekly Training Max increases (instead of monthly) and layering in high‑volume accessory lifts within a flexible 4‑day upper/lower split. Created by by user nSuns on r/fitness in 2016, this variant merges Wendler’s 5/3/1 percentages with weekly Training Max adjustments and robust accessory volume.
Training Max Setup
- Estimate your one‑rep max (1RM) for each main lift via a rep‑max calculator or working sets.
- Set your Training Max at 90% of that 1RM. All main‑lift percentages reference this TM.
- For anything specified on Titan as %RM, use the Training Max instead.
Weekly Progression
- Adjust your TM each week based on AMRAP performance:
- 0–1 reps → no change
- 2–3 reps → +5 lb
- 4–5 reps → +10 lb
- 5+ reps → +15 lb
Program Split & Accessory
- 4‑Day Upper/Lower: two upper (bench/OHP) and two lower (squat/deadlift) sessions per week.
- Optional 5‑/6‑day variants for extra lift focus.
- Accessory work totalling 50–100 reps per muscle group weekly.
Session Length
Most workouts run 60–120 minutes, averaging around 90 minutes including rest and accessory volume.
Deload & Cycle Length
- Continue indefinitely with weekly TM bumps.
- Deload (5–10 lb TM reduction) every 4–8 weeks or when performance stalls.
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