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nSuns 4‑Day Linear Progression

A high‑volume, 4‑day‑per‑week linear progression program with dynamic top‑sets, back‑off work, and customizable assistance.

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nSuns 4‑Day Linear Progression
program length
12 weeks
program length
sessions per week
4×
sessions per week
exercises
7
exercises
average session
90 min
average session

About this program

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

  1. Estimate your one‑rep max (1RM) for each main lift via a rep‑max calculator or working sets.
  2. Set your Training Max at 90% of that 1RM. All main‑lift percentages reference this TM.
  3. 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.

Links

Program structure

Every week, session, exercise and set, exactly as Titan runs it.

1Week 14 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
2Week 24 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
3Week 34 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
4Week 44 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
5Week 54 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
6Week 64 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
7Week 74 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
8Week 84 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
9Week 94 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
10Week 104 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
11Week 114 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM
12Week 124 sessions

Day 1

2 exercises
  1. Bench Press (barbell)
    8@ 65% 1RM6@ 75% 1RM3 × 4@ 85% 1RM5@ 80% 1RM6@ 75% 1RM7@ 70% 1RM8+@ 65% 1RM
  2. Overhead Press (barbell)
    6@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 2

2 exercises
  1. Squat (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM5@ 75% 1RM5@ 70% 1RM5+@ 65% 1RM
  2. Deadlift - Sumo (barbell)
    5@ 50% 1RM5@ 60% 1RM3@ 70% 1RM5@ 70% 1RM7@ 70% 1RM4@ 70% 1RM6@ 70% 1RM8@ 70% 1RM

Day 3

2 exercises
  1. Bench Press (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM5@ 85% 1RM3@ 80% 1RM5@ 75% 1RM3@ 70% 1RM5+@ 65% 1RM
  2. Bench Press - Close Grip (barbell)
    6@ 40% 1RM5@ 50% 1RM3@ 60% 1RM5@ 60% 1RM7@ 60% 1RM4@ 60% 1RM6@ 60% 1RM8@ 60% 1RM

Day 4

2 exercises
  1. Deadlift (barbell)
    5@ 75% 1RM3@ 85% 1RM1+@ 95% 1RM3@ 90% 1RM3@ 85% 1RM3@ 80% 1RM3@ 75% 1RM3@ 70% 1RM3+@ 65% 1RM
  2. Front Squat (barbell)
    5@ 35% 1RM5@ 45% 1RM3@ 55% 1RM5@ 55% 1RM7@ 55% 1RM4@ 55% 1RM6@ 55% 1RM8@ 55% 1RM

Run nSuns 4‑Day Linear Progression with Titan

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