How to run the nSuns 531 LP program

Who Is This Program For?

nSuns 531 LP is for lifters who have finished a beginner program and want to keep progressing weekly with a lot more volume. The creator reported taking his Squat/Bench/Deadlift total from 905 to 1215 lbs over about 6 months on this system.

The program focuses on:

• Weekly linear progression: your Training Max adjusts every week, not every cycle
• Auto-regulation: the 1+ AMRAP set decides how fast each lift progresses
• High volume: 9 sets on the main lift plus 8 sets on a secondary lift every session
• Secondary lift pairings: each main lift is supported by a complementary barbell lift

If StrongLifts or a basic linear progression has stalled and you can handle longer sessions, this is one of the most popular next steps.

Program Structure

The 4-Day Version (Primary)

Each day pairs a main lift (T1, 9 sets) with a secondary lift (T2, 8 sets):

After the two programmed lifts, you do accessory work according to your own needs or preferences.

5-Day and 6-Day Versions

The 5-day version adds a dedicated Overhead Press day (OHP as T1 paired with Incline Bench as T2), moving the second bench day to Day 5. The 6-day versions come in Squat Focus and Deadlift Focus variants and add an extra volume day for the focused lift. If you are unsure, start with the 4-day version.

The Training Max

All percentages are based on your Training Max (TM), initially set to 90% of your 1-rep max. From then on, the program adjusts each TM weekly based on your AMRAP performance.

The Main Lift Scheme (9 Sets)

The 5/3/1-Style Scheme (Squat, Deadlift, OHP, Bench Day 3)

The back-off reps vary slightly by lift: squat and OHP use 3/3/3/5/5/5+, bench uses 3/5/3/5/3/5+, and deadlift uses 3/3/3/3/3/3+ to keep pulling volume manageable.

The Bench Volume Scheme (Day 1)

The 1+ Set Is the Whole Program

The AMRAP set at 95% is the most important set of the week for that lift. The prescribed single is the minimum. Push for as many quality reps as you can with good form, stopping when bar speed grinds to a halt or technique breaks down. The rep count on this set decides next week's Training Max.

The Secondary Lift Scheme (8 Sets)

All secondary lifts use the same undulating rep pattern: 6, 5, 3, 5, 7, 4, 6, 8. The first two sets ramp up, then the weight stays at the top percentage:

Percentages are based on the Training Max of the related main lift. The secondary lifts are there to build volume and address weak points, not to set PRs.

Progression: How Weights Increase

Your Training Max for each lift adjusts every week based on the reps you got on that lift's 1+ AMRAP set:

The common convention is to take the lower end of each range for upper body lifts (bench, OHP) and the higher end for lower body lifts (squat, deadlift). In practice that means a good AMRAP set adds 5 lbs (2.5 kg) to an upper lift and double that, 10 lbs (5 kg), to a lower lift.

Each lift progresses independently. Your bench can stall while your squat keeps climbing.

Get Your Form Right First

Everything below assumes your form is already solid. Finding your working weight, adding weight, chasing reps, all of it only works if you can perform the lift correctly. While your form is not locked in, that is your only job. Make good form the goal of every set, not the weight on the bar. Drilling the movement with an empty bar beats loading plates onto a lift you cannot control yet.

To learn, don't hesitate to search Google and YouTube (there is a lot of good free material) and record yourself from the side to compare against a proper demonstration. In general, good form means a full controlled range of motion, a braced neutral spine, no bouncing or momentum, a consistent setup every rep, and ending the set when technique breaks down rather than grinding sloppy reps.

Finding Your Starting Weights

You need your estimated 1-rep max (1RM) for each main lift. The app sets your Training Max at 90% of your 1RM and calculates every set from there.

If You Know Your 1RM

Enter it directly. If in doubt, round down.

If You Don't Know Your 1RM

1. Find a weight you can lift for 3-5 reps with good form
2. Estimate your max with the formula: Weight × Reps × 0.0333 + Weight

Example:

You squat 100 kg (220 lbs) for 5 reps:
  Estimated 1RM = 100 × 5 × 0.0333 + 100 = 116.5 kg (257 lbs)
  Training Max = 116.5 × 0.90 = 105 kg (231 lbs)

It's better to start too light than too heavy. The weekly TM adjustments will catch you up quickly, and an accurate 95% single sets up productive AMRAP sets.

Warming Up

The first sets of each main lift (75% x5, 85% x3, or the 65%/75% sets on bench day) already act as a ramp toward the heavy AMRAP set, so you only need to prepare for the first working set:

1. Start with the empty bar for a set of 5-10
2. Add weight in 2-4 jumps of a few reps each until you reach the first working set weight
3. Keep warm-up reps fast and crisp, they are not work sets

The secondary lift usually needs little to no extra warm-up since its first sets are light and the related muscles are already warm.

Rest Times

The original program does not prescribe rest times. These general guidelines work well for the volume involved:

Sessions are long (often 60-90 minutes). Resting too little on the AMRAP set costs you reps, and reps are what drive your progression.

When You Stall

The program is self-regulating: a bad week simply means 0-1 reps on the AMRAP set and the TM holds. That is the built-in stall protocol, not a failure.

If a lift holds for several weeks in a row:

1. Check recovery basics first: sleep 7-9 hours, eat enough, keep protein at 1.5-2.2 g per kg (0.7-1 g per lb) of bodyweight
2. Make sure you are resting enough before the 95% set
3. If the 95% single itself starts failing, your TM has drifted too high. Recalculate it from a recent AMRAP set (Weight × Reps × 0.0333 + Weight, then take 90%) or reduce the TM by 10% and rebuild

Each lift is handled independently. Never reset everything because one lift is stuck.

Program Duration

nSuns 531 LP has no fixed end date. It is a weekly linear progression: you run it as long as the TMs keep climbing. The creator ran it for about 6 months to add 310 lbs to his total. Most lifters get several months of steady progress before weekly jumps become monthly grinds, which is the signal to move to slower periodization.

Access the Original Program

If you would like to read the original program page:

nSuns LP on The Fitness Wiki