Written by Hamza J
Based on u/nSuns' 531 LP program, with some minor adaptations.
A high-volume linear progression program derived from Jim Wendler's 5/3/1. Every workout pairs a main lift (9 sets with an all-out AMRAP set at 95%) with a secondary lift (8 sets), and your Training Max moves up every week based on how many reps you get on the AMRAP set. The 4-day version is the primary template, with 5-day and 6-day versions available.
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:
If StrongLifts or a basic linear progression has stalled and you can handle longer sessions, this is one of the most popular next steps.
Each day pairs a main lift (T1, 9 sets) with a secondary lift (T2, 8 sets):
| Day | Main Lift (T1) | Secondary Lift (T2) |
|---|---|---|
| Day 1 | Bench Press (volume scheme) | Overhead Press |
| Day 2 | Squat | Sumo Deadlift |
| Day 3 | Bench Press (5/3/1 scheme) | Close Grip Bench Press |
| Day 4 | Deadlift | Front Squat |
After the two programmed lifts, you do accessory work according to your own needs or preferences.
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.
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.
| Set | % of TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ (AMRAP) |
| 4 | 90% | 3 |
| 5 | 85% | 3 (Bench: 5) |
| 6 | 80% | 3 |
| 7 | 75% | 5 (Deadlift: 3) |
| 8 | 70% | 5 (Bench: 3, Deadlift: 3) |
| 9 | 65% | 5+ (AMRAP) (Deadlift: 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.
| Set | % of TM | Reps |
|---|---|---|
| 1 | 65% | 8 |
| 2 | 75% | 6 |
| 3 | 85% | 4 |
| 4 | 85% | 4 |
| 5 | 85% | 4 |
| 6 | 80% | 5 |
| 7 | 75% | 6 |
| 8 | 70% | 7 |
| 9 | 65% | 8+ (AMRAP) |
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.
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:
| Secondary Lift | Ramp Sets | Working Percentage |
|---|---|---|
| Overhead Press | 50% x6, 60% x5 | 70% for the remaining 6 sets |
| Sumo Deadlift | 50% x6, 60% x5 | 70% for the remaining 6 sets |
| Close Grip Bench | 40% x6, 50% x5 | 60% for the remaining 6 sets |
| Incline Bench (5-day) | 40% x6, 50% x5 | 60% for the remaining 6 sets |
| Front Squat | 35% x6, 45% x5 | 55% for the remaining 6 sets |
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.
Your Training Max for each lift adjusts every week based on the reps you got on that lift's 1+ AMRAP set:
| Reps on the 1+ Set | TM Change Next Week |
|---|---|
| 0-1 reps | No increase, hold the TM |
| 2-3 reps | Add 5 lbs (2.5 kg) |
| 4-5 reps | Add 5-10 lbs (2.5-5 kg) |
| 6+ reps | Add 10-15 lbs (5-7.5 kg) |
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.
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.
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.
Enter it directly. If in doubt, round down.
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.
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:
The secondary lift usually needs little to no extra warm-up since its first sets are light and the related muscles are already warm.
The original program does not prescribe rest times. These general guidelines work well for the volume involved:
| Situation | Rest Period |
|---|---|
| Before and after the 1+ AMRAP set | 3-5 minutes |
| Other main lift sets | 2-3 minutes |
| Secondary lift sets | 1-2 minutes |
| Accessories | 60-90 seconds |
Sessions are long (often 60-90 minutes). Resting too little on the AMRAP set costs you reps, and reps are what drive your progression.
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:
Each lift is handled independently. Never reset everything because one lift is stuck.
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.
If you would like to read the original program page:
Build unlimited programs, log every set, and track your progress over time. Free on iOS & Android.
iOS
Android
