Strength
nSuns 5-day
High-volume 5/3/1 variant with ambitious progression. Two main lifts per day and dense accessory work. Only for intermediates ready for fatigue. Five days a week, about 75 minutes a session.
- Days per week
- 5
- Session length
- About 75 min
- Level
- Intermediate
- Focus
- Strength
What it takes
You will need five sessions a week of roughly 75 minutes, plus a warm-up.
Your week
Rest or walk on the other two days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Bench / OHP (about 75 min)
- Day 2: Squat / Sumo DL (about 75 min)
- Day 3: OHP / Incline (about 70 min)
- Day 4: Deadlift / Front Squat (about 75 min)
- Day 5: Bench / Close-Grip (about 70 min)
Bench + OHP
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 9 × 8/6/4/4/4/5/6/7/8 | 3 min |
| Overhead Press | 8 × 6 × 6, 2xAMRAP | 2 min |
| Barbell Row | 3 × 8 | 90 s |
Squat + Sumo DL
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 9 × 8/6/4/4/4/5/6/7/8 | 3 min |
| Sumo Deadlift | 8 × 6 × 6, 2xAMRAP | 2½ min |
| Leg Curl (lying or seated) | 3 × 10 | 90 s |
OHP + Incline
| Exercise | Sets × reps | Rest |
|---|---|---|
| Overhead Press | 9 × 8/6/4/4/4/5/6/7/8 | 3 min |
| Incline Barbell Bench Press | 8 × 6 × 6, 2xAMRAP | 2 min |
| Chin-Up | 3 × max reps | 90 s |
Deadlift + Front Squat
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 9 × 5/3/1+/3/3/3/5/5/5 | 4 min |
| Front Squat | 8 × 6 × 6, 2xAMRAP | 2½ min |
| Romanian Deadlift | 3 × 8 | 90 s |
Bench + Close-Grip
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 9 × 5/3/1+/3/3/3/5/5/5 | 3 min |
| Close-Grip Bench Press | 8 × 6 × 6, 2xAMRAP | 2 min |
| Barbell Curl | 3 × 10 | 1 min |
Adding weight
For fixed-rep work, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Take a lighter week every five or six weeks: same exercises, about half the sets.
- If a session runs long, cut the last exercise rather than rushing the rest.
