Enter your Training Max for each lift — Squat, Bench Press, Overhead Press, and Deadlift — and this nSuns Calculator generates your full 5/3/1 LP working weights for every set. Select your unit preference (lbs or kg) and training max percentage to get a ready-to-use weekly schedule with all 8–9 sets per lift calculated and rounded to the nearest 2.5 units.
Squat Training Max
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Bench Training Max
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OHP Training Max
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Deadlift Training Max
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nSuns is a strength training program inspired by Jim Wendler's 5/3/1 methodology. It was developed and popularized by a Reddit user (u/nSuns) on r/fitness. The program focuses on progressive overload through heavy compound lifts — Squat, Bench Press, Overhead Press, and Deadlift — with a high volume of sets and a built-in linear progression (LP) model.
While nSuns is inspired by 5/3/1, it uses more total sets per session (8–9 sets on the main lift versus 5/3/1's 3 sets), adds a secondary lift each day, and employs aggressive linear progression with weekly weight increases. The result is higher volume and more frequent strength gains compared to the standard 5/3/1 cycle.
Your Training Max (TM) is the weight you base all your working sets on — it's typically 85–90% of your true 1-Rep Max (1RM). Using a TM slightly below your actual max allows you to train with proper technique and recover between sessions. Enter your 1RM into this calculator and choose your TM percentage to get your working weights automatically.
nSuns LP is generally recommended for intermediate lifters who have already completed a true beginner program (like StrongLifts 5x5 or Starting Strength). The volume is significant, and beginners may recover poorly from so many sets. That said, beginners who want to start here can do so by using conservative Training Max percentages (85%) and focusing on technique.
nSuns uses aggressive weekly increases: add 10 lbs to your Squat and Deadlift TM each week, and 5 lbs to your Bench Press and OHP TM each week. These increases are applied to your Training Max after each week. If you fail to complete the prescribed reps consistently, you can slow progression to 5 lbs (lower body) and 2.5 lbs (upper body).
The 5-day version is the most popular and covers all four main lifts with a balanced accessory structure. The 4-day version suits those with a busier schedule, while the 6-day CAP3 variant is for advanced lifters seeking maximum volume. Beginners or those returning after a break should start with the 4- or 5-day plan.
nSuns does not strictly prescribe accessories, leaving it up to the lifter. Common recommendations include rows, pull-ups, and dips for upper body; leg press, Romanian deadlifts, and lunges for lower body; and core work like planks or ab wheel. Aim for 2–4 accessory exercises per session, keeping volume moderate since the main lifts are already demanding.
Always round your calculated working weights to the nearest 2.5 lbs (or 1.25 kg if training in kilograms). This calculator handles the rounding automatically. Having a set of fractional plates (1.25 lb or 0.5 kg) is helpful for keeping your progression precise, especially on upper-body lifts where the jumps are smaller.