Workout Routine

nSuns 5/3/1 LP (4-day)

by hammip

Created by r/fitness veteran nSuns, this variation of the Jim Wendler's 5/3/1 linear progression routine is popular among the fitness industry.

There's also a 5-day, 6-day with deadlifts, 6-day with squats variations available of the same routine.

It should take roughly 60-90 minutes in the gym.

Starting TM is 90% of 1RM.

Workouts

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
150 sec
2
75% TM
6
150 sec
3
85% TM
4
150 sec
4
85% TM
4
150 sec
5
85% TM
4
150 sec
6
80% TM
5
150 sec
7
75% TM
6
150 sec
8
70% TM
7
150 sec
9
65% TM
8 +
amrap
150 sec

bench press

9 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
60% TM
5
100 sec
3
70% TM
3
100 sec
4
70% TM
5
100 sec
5
70% TM
7
100 sec
6
70% TM
4
100 sec
7
70% TM
6
100 sec
8
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

overhead press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

2 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

upright row

3 sets

horizontal row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

horizontal row

2 sets

Chest supported face pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Chest supported face pulls

3 sets

Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
90% TM
3
150 sec
5
85% TM
3
150 sec
6
80% TM
3
150 sec
7
75% TM
5
150 sec
8
70% TM
5
150 sec
9
65% TM
5 +
amrap
150 sec

squat

9 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
60% TM
5
100 sec
3
70% TM
3
100 sec
4
70% TM
5
100 sec
5
70% TM
7
100 sec
6
70% TM
4
100 sec
7
70% TM
6
100 sec
8
70% TM
8
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

sumo deadlift

8 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

straight leg deadlift

2 sets

standing calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

standing calf raise

3 sets

sissy squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.72 kg.

sissy squat

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Cable crunch

3 sets

Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
90% TM
3
150 sec
5
85% TM
5
150 sec
6
80% TM
3
150 sec
7
75% TM
5
150 sec
8
70% TM
3
150 sec
9
65% TM
5 +
amrap
150 sec

bench press

9 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
6
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
60% TM
5
100 sec
5
60% TM
7
100 sec
6
60% TM
4
100 sec
7
60% TM
6
100 sec
8
60% TM
8
100 sec

* Training Max (TM) percentage is based on your bench press TM.

close-grip bench press

8 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

seated incline curl

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

face pull

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lateral raise

3 sets

Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
90% TM
3
150 sec
5
85% TM
3
150 sec
6
80% TM
3
150 sec
7
75% TM
3
150 sec
8
70% TM
3
150 sec
9
65% TM
3 +
amrap
150 sec

deadlift

9 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
35% TM
5
100 sec
2
45% TM
5
100 sec
3
55% TM
3
100 sec
4
55% TM
5
100 sec
5
55% TM
7
100 sec
6
55% TM
4
100 sec
7
55% TM
6
100 sec
8
55% TM
8
100 sec

* Training Max (TM) percentage is based on your squat TM.

front squat

8 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

neutral grip pull up

2 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10 +
amrap
100 sec
2
@RPE7
10 +
amrap
100 sec

dumbbell row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10 +
amrap
100 sec
2
@RPE7
10 +
amrap
100 sec

lat pulldown

2 sets

candlesticks

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

candlesticks

3 sets