by yrunhaar
Welcome to the nSuns 5/3/1 LP with Accessories workout routine, created by the esteemed fitness veteran nSuns. This variation of Jim Wendler's 5/3/1 linear progression routine is highly regarded within the fitness industry. It combines main progressive compound exercises with accessory work to help you build strength and muscle.
Duration: This workout typically takes approximately 70-90 minutes to complete, ensuring you have sufficient time to focus on each exercise and maintain proper form.
Warm-up Tips: Before diving into your workout, it's crucial to warm up properly. Spend 5-10 minutes doing some light cardiovascular exercise like jogging, jumping jacks, or cycling to raise your heart rate. Additionally, consider performing dynamic stretches for the muscle groups you'll be targeting during your workout. This helps increase blood flow, mobility, and prepares your body for the exercises ahead.
Main Exercises: The first two exercises in each session are main progressive compound exercises, where you'll follow the 5/3/1 rep scheme to progressively increase your strength.
Accessories: The remaining exercises are accessory movements. While performing these exercises, it's important not to push yourself to the maximum. Instead, concentrate on maintaining proper form and technique, avoiding the use of excessive weights to show off (no ego lifting).
Abs Short Workout: For core strength and aesthetics, consider incorporating a brief abs workout into your routine. You can perform 2-3 sets of your favorite ab exercises at your own pace, either at the end of your workouts or on separate days. Effective exercises include planks, leg raises, or any exercises that target your abdominal muscles.
Stretching: Don't forget the importance of stretching! After your workouts, take a few minutes to stretch the major muscle groups you've worked on. Stretching helps improve flexibility, reduce muscle soreness, and enhance overall mobility.
For more details and discussions about this workout routine, you can visit the dedicated subreddit at r/nSuns.
Starting TM is 90% of 1RM.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
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.
* Training Max (TM) percentage is based on your deadlift TM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
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.
* Training Max (TM) percentage is based on your bench press TM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
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.
* Training Max (TM) percentage is based on your squat TM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.