nSuns 5-day

High-volume 5/3/1 variant with focused progression. Two main lifts per day and dense accessory work. Only for intermediates ready for fatigue.

The source app labels this plan as Intermediate and places it in Strength.

5 training days per week: Bench / OHP, Squat / Sumo DL, OHP / Incline, Deadlift / Front Squat, Bench / Close-Grip.

• Bench Press
• Overhead Press
• Barbell Row
• Back Squat
• Sumo Deadlift
• Leg Curl
• Incline Barbell Bench Press
• Chin-Up
• Deadlift
• Front Squat
• Romanian Deadlift
• Close-Grip Bench Press
• Barbell Curl

• Bench + OHP: 75 min, 3 exercises
• Squat + Sumo DL: 75 min, 3 exercises
• OHP + Incline: 70 min, 3 exercises
• Deadlift + Front Squat: 75 min, 3 exercises
• Bench + Close-Grip: 70 min, 3 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.