KeyLifts

nSuns LP 6 Day Deadlift

Strength

1 weeks / 6 days per week

intermediateadvanced

nSuns is a popular powerlifting program from reddit. It is a high volume program. This template is one week long and you run as many cycles as you like until you feel like you need a deload, typically every 4-7 weeks. For Pro users, your training maxes will automatically increase every week based on your performance (free users will need to manually update their training maxes every week).

Week 1

Day 1

Bench Press

Main

8 x 60%

6 x 70%

4 x 75%

4 x 75%

4 x 75%

5 x 70%

6 x 70%

7 x 65%

8 x 60%

Press

Supplemental

6 x 45%

5 x 55.00000000000001%

3 x 65%

5 x 65%

7 x 65%

4 x 65%

6 x 65%

8 x 65%

Hammer Curl (Dumbbell)

Assistance
3 x 10 reps

Seated Fly (Machine)

Assistance
3 x 12 reps

Seated Row (Cable)

Assistance
3 x 15 reps

Chin-up

Assistance
5 x 5 reps

Day 4

Squat

Main

5 x 70%

3 x 75%

1 x 85%

3 x 80%

3 x 75%

3 x 70%

5 x 70%

5 x 65%

5 x 60%

Sumo Deadlift (Barbell)

Supplemental

5 x 45%

5 x 55.00000000000001%

3 x 65%

5 x 65%

7 x 65%

4 x 65%

6 x 65%

8 x 65%

Ab Wheel

Assistance
3 x 10 reps

Standing Calf Raise (Machine)

Assistance
3 x 20 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Side Bend (Dumbbell)

Assistance
3 x 12 reps

Day 5

Bench Press

Main

5 x 70%

3 x 75%

1 x 85%

3 x 80%

5 x 75%

3 x 70%

5 x 70%

3 x 65%

5 x 60%

Close Grip Bench Press (Barbell)

Supplemental

6 x 35%

5 x 45%

3 x 55.00000000000001%

5 x 55.00000000000001%

7 x 55.00000000000001%

4 x 55.00000000000001%

6 x 55.00000000000001%

8 x 55.00000000000001%

Curl (Dumbbell)

Assistance
3 x 12 reps

Fly (Dumbbell)

Assistance
3 x 12 reps

Face Pull (Cable)

Assistance
3 x 15 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Day 2

Deadlift

Main

5 x 70%

3 x 75%

1 x 85%

3 x 80%

3 x 75%

3 x 70%

3 x 70%

3 x 65%

3 x 60%

Front Squat (Barbell)

Supplemental

5 x 30%

5 x 40%

3 x 50%

5 x 50%

7 x 50%

4 x 50%

6 x 50%

8 x 50%

Hyperextension (Weighted)

Assistance
3 x 12 reps

Pull-up

Assistance
5 x 5 reps

Crunch

Assistance
3 x 15 reps

Day 3

Press

Main

5 x 70%

3 x 75%

1 x 85%

3 x 80%

3 x 75%

3 x 70%

5 x 70%

5 x 65%

5 x 60%

Incline Bench Press (Barbell)

Supplemental

6 x 40%

5 x 50%

3 x 60%

5 x 60%

7 x 60%

4 x 60%

6 x 60%

8 x 60%

Chest Dip

Assistance
3 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Arnold Press (Dumbbell)

Assistance
3 x 12 reps

Day 6

Deadlift

Main
8 x 3 reps

Front Squat (Barbell)

Supplemental
6 x 3 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Standing Calf Raise (Machine)

Assistance
3 x 20 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

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