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nSuns calculator

Put your next training week in order. Choose a 4, 5 or 6-day nSuns plan and get your working weights, top sets and progression rules from your current lifts.

Which nSuns version fits your week?

Four days removes the standalone press day. Five days includes it. Six days adds squat- or deadlift-focus work. Choose the schedule you can attend consistently; more days is not an experience level.

Most sessions contain nine main-lift sets and eight second-lift sets before assistance. Compare that workload with your available time before choosing. Use a current max, or choose “Best set” to estimate one.

Compare the versions and progression rules

Units
Round to
Enter
1RM per lift
lb
lb
lb
lb
Version
Squat TM285 lb
Bench TM205 lb
Deadlift TM365 lb
Press TM125 lb

Day 1

AssistanceChest, arms, back

Bench (volume)TM 205 lb

  1. 135×845
  2. 155×645, 10
  3. 175×445, 10, 10
  4. 175×445, 10, 10
  5. 175×445, 10, 10
  6. 165×545, 10, 5
  7. 155×645, 10
  8. 145×745, 5
  9. 135×845

PressTM 125 lb

  1. 65×610
  2. 75×510, 5
  3. 90×310, 10, 2.5
  4. 90×510, 10, 2.5
  5. 90×710, 10, 2.5
  6. 90×410, 10, 2.5
  7. 90×610, 10, 2.5
  8. 90×810, 10, 2.5

Day 2

AssistanceLegs, abs

SquatTM 285 lb

  1. 215×545, 25, 10, 5
  2. 240×345, 45, 5, 2.5
  3. 270×1+45, 45, 10, 10, 2.5
  4. 255×345, 45, 10, 5
  5. 240×345, 45, 5, 2.5
  6. 230×345, 45, 2.5
  7. 215×545, 25, 10, 5
  8. 200×545, 25, 5, 2.5
  9. 185×545, 25

Sumo deadliftof deadlift TM 365 lb

  1. 185×545, 25
  2. 220×545, 25, 10, 5, 2.5
  3. 255×345, 45, 10, 5
  4. 255×545, 45, 10, 5
  5. 255×745, 45, 10, 5
  6. 255×445, 45, 10, 5
  7. 255×645, 45, 10, 5
  8. 255×845, 45, 10, 5

Day 3

AssistanceShoulders, chest

PressTM 125 lb

  1. 95×525
  2. 105×325, 5
  3. 120×1+25, 10, 2.5
  4. 115×325, 10
  5. 105×325, 5
  6. 100×325, 2.5
  7. 95×525
  8. 90×510, 10, 2.5
  9. 80×510, 5, 2.5

Incline benchof bench TM 205 lb

  1. 80×610, 5, 2.5
  2. 105×525, 5
  3. 125×325, 10, 5
  4. 125×525, 10, 5
  5. 125×725, 10, 5
  6. 125×425, 10, 5
  7. 125×625, 10, 5
  8. 125×825, 10, 5

Day 4

AssistanceBack, abs

DeadliftTM 365 lb

  1. 275×545, 45, 25
  2. 310×345, 45, 25, 10, 5, 2.5
  3. 345×1+45, 45, 45, 10, 5
  4. 330×345, 45, 45, 5, 2.5
  5. 310×345, 45, 25, 10, 5, 2.5
  6. 290×345, 45, 25, 5, 2.5
  7. 275×345, 45, 25
  8. 255×345, 45, 10, 5
  9. 235×345, 45, 5

Front squatof squat TM 285 lb

  1. 100×525, 2.5
  2. 130×525, 10, 5, 2.5
  3. 155×345, 10
  4. 155×545, 10
  5. 155×745, 10
  6. 155×445, 10
  7. 155×645, 10
  8. 155×845, 10

Day 5

AssistanceArms, other

BenchTM 205 lb

  1. 155×545, 10
  2. 175×345, 10, 10
  3. 195×1+45, 25, 5
  4. 185×345, 25
  5. 175×545, 10, 10
  6. 165×345, 10, 5
  7. 155×545, 10
  8. 145×345, 5
  9. 135×545

Close-grip benchof bench TM 205 lb

  1. 80×610, 5, 2.5
  2. 105×525, 5
  3. 125×325, 10, 5
  4. 125×525, 10, 5
  5. 125×725, 10, 5
  6. 125×425, 10, 5
  7. 125×625, 10, 5
  8. 125×825, 10, 5

After this week

Enter the reps you got on each 1+ set. The TM moves once a week per lift: 0 or 1 rep holds it, 2 or 3 add 5 lb (2.5 kg), 4 or 5 add 5 to 10, more than 5 add 10 to 15. The low end is shown first.

reps

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https://trainphysique.com/nsuns-calculator

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See the strength you’re building over time.

nSuns is available as a free web calculator. It is not currently a built-in Physique program; see the app library before choosing.

See guided workouts and progress tracking

  • See your strength develop. Compare estimated and tested maxes over time, with your rolling best and training max on the chart.
  • See the work you’ve put in. Look back at completed sessions, sets, volume and personal records to see what you have done and plan what comes next.

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How the numbers work

nSuns runs on a training max of 90% of your 1RM, rounded up to the nearest 5 lb or 2.5 kg. Every set is a percentage of that training max, rounded to the nearest 5 lb or 2.5 kg the same way the original spreadsheet does it (exact halves round up). If your numbers differ from the sheet, check the training max first: the sheet expects you to type over it each week.

Each day has two barbell lifts. The first is the main lift for 9 sets; the second is a lighter variation for 8 sets, taken as a percentage ofits own lift's training max (sumo deadlift uses the deadlift TM, front squat the squat TM, close-grip and incline the bench TM). Day 1 is a volume bench day with no top set. After the two lifts, do assistance work in the muscle groups listed, bodybuilding style, as you see fit.

The 1+ set at 95% drives progression. Once a week per lift, count the reps you got on it: 0 or 1 means the training max holds, 2 or 3 adds 5 lb (2.5 kg), 4 or 5 adds 5 to 10 lb (2.5 to 5 kg), and more than 5 adds 10 to 15 lb (5 to 7.5 kg). The calculator shows the low end first. There is no deload and no stall rule in nSuns: a bad week simply holds the number.

The 5-day version is the one the author ran and the one most lifters mean by "nSuns". The 4-day drops the standalone press day. The 6-day versions add a third squat or deadlift day of 8×3 at 72.5% plus 6×3 of the paired lift.

Plates per side assume a 45 lb or 20 kg bar; use the plate calculator for other bars or collars. The5/3/1 calculator covers the original program this one grew out of.

Read the nSuns guide

Sources

nSuns 5/3/1 LP was created by the Reddit user nSuns and builds on Jim Wendler's 5/3/1. Physique is not affiliated with or endorsed by nSuns. 5/3/1 was created by Jim Wendler. Physique is not affiliated with or endorsed by Jim Wendler or Jim Wendler LLC.