Source note: This guide separates the creator-attributed original nSuns resources from current app implementations and FitFrek-owned blank tools. FitFrek does not claim ownership of the nSuns workout or redistribute it as a new spreadsheet.
On this page
Quick Verdict
Best for
Late-stage novices and early intermediates who know the main lifts, want frequent barbell practice, and can recover from high weekly volume.
Start with
The original 4-day LP. Move to 5 or 6 days only after the smaller version fits your recovery and schedule.
Progression
A weekly AMRAP adjusts the training max. The original setup starts around 90% of current 1RM.
Original variants
4 day, 5 day, 6 day squat focus, and 6 day deadlift focus.
Primary free resource
The creator-attributed all-in-one Google Sheet; Boostcamp is a current creator-partnered app implementation.
Main drawback
Long sessions and a high set count make accessory restraint, sleep, and honest training-max selection non-negotiable.
FitFrek files
Blank calculator and log only. They do not reproduce the nSuns workout.
Start here
Program Access
Use the creator-shared workbook for offline planning or the creator-partnered Boostcamp app for phone logging.
The workbook covers the four classic variants. The separate FitFrek calculator and log below are blank tools, not the routine.
APP
APP
nSuns on Boostcamp
Current creator-partnered app implementation
Boostcamp currently presents 4-, 5-, and 6-day variants with automatic progression. App structure, features, packaging, and access can change, so the original sheet remains the lineage reference.
Open current app page
XLSX
XLSX
FitFrek Training-Max Calculator
Blank calculator; no nSuns percentages or workout sets are preloaded
Use it to calculate a conservative training max from the 1RM input you choose. The original nSuns setup uses a training max around 90% of 1RM, but the file does not enforce a program.
Download calculator
XLSX
XLSX
FitFrek Program Log
Blank strength log with weekly summaries
Use the original spreadsheet or app for the prescribed nSuns work. Use this separate file only when you want a private blank log for completed sessions and accessories.
Download blank program log
Program Overview
Original LP framework
Identity
Creatoru/nSuns (Cody, publicly low-profile)
Program family5/3/1-inspired weekly linear progression
Primary goalsStrength with a high-volume barbell base
Structure
Original variants4 day, 5 day, 6 day squat focus, 6 day deadlift focus
Programmed workTwo programmed lifts per training day, then user-selected accessories
ProgressionWeekly AMRAP-guided training-max adjustment
Entry requirements
Training ageBest after basic compound-lift proficiency
EquipmentFull gym / stable barbell setup
Main constraintHigh set count, long sessions, and recovery cost
Four original routes
Original 4, 5 & 6-Day Versions
The original bundle has four variants with different weekly workloads.
4-day LP
The most sensible starting point for most lifters. It keeps the core nSuns density while leaving more non-lifting days for recovery, conditioning, or normal life.
5-day LP
Adds another weekly exposure. It fits lifters who recover well and can resist turning every open accessory slot into another full bodybuilding workout.
6-day squat focus
Adds a larger squat-specific footprint. Pick it because squat frequency is the goal and your recovery supports it—not because six days looks more advanced.
6-day deadlift focus
Adds a larger pulling footprint. This is the hardest version to combine with aggressive accessories, hard conditioning, or a physically demanding week.
Weekly AMRAP Progression
Creator-attributed rules
AMRAP result
0–1 repsNo training-max increase
2–3 repsAdd 5 lb
4–5 repsAdd 5–10 lb
More than 5 repsAdd 10–15 lb
Interpretation
What changesThe training max used to calculate the next week
What does not changeYour actual 1RM is not redefined every Monday
Main riskChasing the largest increase when reps were slow, ugly, or inconsistent
Use the AMRAP as feedback, not an ego test
Choose conservatively within the permitted increase range when AMRAP reps are slow or inconsistent.
Set the math correctly
How to Set the Training Max
The creator-attributed setup starts the training max at about 90% of a current 1RM. That does not mean using the best lift you hit years ago, a gym estimate inflated by bad form, or a number you hope to reach.
Start lower after time off, technique changes or uncertainty about your current strength. An inflated training max makes the already-high volume harder to recover from.
Use the FitFrek calculator when you want the arithmetic in a private file. Use the original sheet or current app for the actual nSuns loading sequence.
Two programmed lifts first
Daily Structure and Accessories
Complete both programmed lifts before adding accessories based on need.
Accessories should solve a clear problem—upper-back work, hamstrings, trunk, arms, or a movement balance—not create a second high-volume program after the main work. Start with a small, repeatable menu. Add only when the main lifts, joints, session time, and sleep remain stable.
Because bench and pressing exposure can already be high, pressing accessories need more restraint than most templates online suggest.
Which Version Should You Run?
Schedule and recovery first
4 day
Choose it whenYou are new to nSuns, have four reliable training days, or need room for recovery
TradeoffLess weekly exposure than the larger variants, but usually easier to sustain
5 day
Choose it whenThe 4-day workload is recovering well and another training day genuinely fits
TradeoffMore scheduling pressure and less room for accessory mistakes
6 day
Choose it whenYou have a specific squat or deadlift emphasis and proven recovery capacity
TradeoffLargest weekly footprint; poor fit for unpredictable sleep, hard conditioning, or a deficit
High volume is the feature and the problem
Recovery and Session Length
Budget more time than a minimalist 5×5 or three-day LP. Current app guidance describes roughly one to two hours per session depending on version, warm-ups, rest, and accessories. Your actual time will be longer when the gym is busy or heavy sets require full rest.
If performance declines, check your training max, accessories, sleep, food and version before adding work.
What Current Users Are Saying
Themes summarized from the current Boostcamp implementation. Ratings and selected reviews are useful product signals, not controlled evidence or a representative sample of every nSuns user.
Common nSuns Mistakes
Fix these first
Starting with the biggest version
Start with four days unless you already know you recover from more. Six days is for specialization.
Using a true max as the training max
The original setup uses a training max around 90% of 1RM. Using a true max—or an outdated best lift—makes every percentage heavier than intended.
Adding a full accessory split
Two programmed lifts already create substantial work. Start with a small accessory menu and earn additional volume through stable performance and recovery.
Taking the top progression jump automatically
Use rep quality and bar speed to choose within the allowed range. The largest jump is not a reward you must claim.
Calling every online variant original nSuns
Keep the four original bundle routes separate from CAP3, row variants, PPL hybrids, and community remixes.
Ignoring session time
If sessions repeatedly exceed your available time, choose a smaller version or another program.
Same family, different weekly stress
nSuns vs 5/3/1 BBB
5/3/1 Boring But Big moves the training max more slowly and uses predictable supplemental volume. nSuns is more aggressive, with weekly progression and frequent barbell exposure.
Pick nSuns for a dense LP phase. Pick BBB when long-term sustainability and simpler fatigue management matter more than changing the training max every week.
Weekly percentage ladders vs tiered progression
nSuns vs GZCLP
GZCLP uses strength tiers with clearer primary, secondary, and accessory boundaries. nSuns prescribes more percentage work and carries a heavier weekly barbell footprint.
Choose GZCLP for lower volume or clearer accessory boundaries. Choose nSuns when you specifically want the high-volume main-lift structure.
Strength-first vs powerbuilding split
nSuns vs PHAT
PHAT separates two power days from three bodybuilding-oriented hypertrophy days. nSuns keeps the main-lift percentage work at the center of nearly every session.
Choose nSuns when big-lift strength progression is the priority. Choose PHAT when you want a five-day powerbuilding split with more bodybuilding work.
Who nSuns Fits
Late-stage novices and early intermediates
Lifters who want frequent bench and main-lift practice
People with four reliable training days
Lifters who enjoy percentage-based barbell work
People willing to log AMRAP quality and progress conservatively
Complete beginners still learning the main lifts
Anyone limited to short gym sessions
Lifters adding a full bodybuilding split as accessories
People cutting aggressively or recovering poorly
Anyone choosing six days because it looks more advanced
A lower-volume plan is better when the program repeatedly does not fit your week.
Pros and Cons
Pros
Clear weekly progression tied to an AMRAP result
Four original variants cover different schedules and lift priorities
Frequent main-lift practice can build technical confidence
Creator-attributed spreadsheet remains freely accessible
Current creator-partnered app removes most manual calculations
Accessories remain customizable to actual weaknesses
Cons
High set count can create long sessions
Recovery problems escalate quickly when the training max is inflated
Open accessory slots invite unnecessary volume
Weekly jumps can outpace adaptation for some lifters
Many online variants blur the original program lineage
Poor fit for unpredictable schedules or limited gym access
FitFrek verdict
Final Verdict
nSuns still makes sense for the lifter it was built for: someone past the true beginner stage who wants a high-volume, weekly-progressing barbell program and can recover from it.
The four-day version is the rational starting point. The five- and six-day versions are not upgrades; they are larger recovery commitments. Use the creator-attributed sheet or the creator-partnered app, keep the training max conservative, and treat accessories as support work.
If you repeatedly need to shorten sessions, skip programmed sets, or reset from fatigue, move to GZCLP, 5/3/1 BBB, or a fixed intermediate block instead of forcing the nSuns label to fit.
FAQ
Is nSuns the same as 5/3/1?
▼
No. nSuns is inspired by 5/3/1 percentage work, but it uses its own high-volume daily set sequences and weekly AMRAP-driven training-max progression.
Which nSuns version should I run?
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Start with the 4-day LP unless you already know the workload recovers well. Choose the 5-day route for another weekly exposure. Use a 6-day focus version only when that lift priority and recovery capacity are established.
Is nSuns good for complete beginners?
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It is usually a better fit after basic compound-lift proficiency and consistent training habits. A simpler beginner LP is easier to learn and recover from.
How do I set my nSuns training max?
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The creator-attributed setup begins around 90% of a current 1RM. Use a conservative current number rather than an old personal record or an optimistic estimate.
How much weight do I add after the AMRAP?
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The original progression table uses no increase for 0–1 reps, 5 lb for 2–3 reps, 5–10 lb for 4–5 reps, and 10–15 lb for more than 5 reps. Choose conservatively inside a range when rep quality is poor.
What should I do when the AMRAP stalls?
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First audit training-max accuracy, accessory volume, sleep, food, and version choice. A reset or smaller training-max increase is usually more rational than adding work.
How many accessories should I add?
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Start with a small repeatable menu that addresses clear needs. The two programmed lifts already create substantial volume; accessories should not become a second full program.
Is the Google Sheet official?
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The linked all-in-one sheet is attributed through the original u/nSuns program lineage and The Fitness Wiki.
Is the Boostcamp version official?
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Boostcamp states that it partnered with the creator to digitize nSuns. It is a current creator-partnered implementation, while the original spreadsheet remains the clearest reference for the classic variants.
Can I run nSuns while cutting?
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Possible, but the high volume and weekly progression become harder to recover from in a deficit. The 4-day route, conservative training max, and limited accessories are the safer starting assumptions.
How long is nSuns?
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The original LP is not defined as one universal fixed-duration block. Run it while the weekly progression remains productive. Current apps may package the routine into a fixed number of weeks.
Are the FitFrek files nSuns spreadsheets?
▼
No. They are blank FitFrek-owned calculation and logging tools and contain no copied nSuns prescription.
Sources
Creator-attributed, current implementation, and clearly labeled secondary sources used for this guide.
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Original nSuns program post (archived)
u/nSuns · Creator-attributed archive · Original description, two-lift daily structure, spreadsheet lineage, and creator-reported result.
Open source →
Verified
↗
nSuns LP — The Fitness Wiki
The Fitness Wiki · High-confidence secondary · Creator-attributed progression rules and original spreadsheet link.
Open source →
Verified
↗
nSuns All-in-One Spreadsheet
Google Sheets · Creator-attributed resource · 4-day, 5-day, 6-day squat-focus, and 6-day deadlift-focus bundle.
Open sheet →
Verified
↗
nSuns on Boostcamp
Boostcamp · Current creator-partnered implementation · App access, ratings, variation guidance, and current feature claims.
Open source →
User Reported
↗
nSuns Program Guide and Spreadsheet Index
LiftVault · Secondary · Cross-check of the four original bundle variants and later community variants.
Open source →
User Reported
