nSuns LP 6 Day Squat

Strength

1 weeks / 6 days per week

nSuns is a popular powerlifting program from reddit. It is 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).

Reviews

0 reviews

Week 1

Bench Press

Main

8 x 65%

6 x 75%

4 x 85%

5 x 80%

6 x 75%

7 x 70%

8 x 65%

Press

Supplemental

6 x 50%

5 x 60%

3 x 70%

5 x 70%

7 x 70%

4 x 70%

6 x 70%

8 x 70%

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

Squat

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

3 x 85%

3 x 80%

5 x 75%

5 x 70%

5 x 65%

Sumo Deadlift (Barbell)

Supplemental

5 x 50%

5 x 60%

3 x 70%

5 x 70%

7 x 70%

4 x 70%

6 x 70%

8 x 70%

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

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

5 x 85%

3 x 80%

5 x 75%

3 x 70%

5 x 65%

Close Grip 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%

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

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

3 x 85%

3 x 80%

3 x 75%

3 x 70%

3 x 65%

Front Squat (Barbell)

Supplemental

5 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%

Hyperextension (Weighted)

Assistance

3 x 12 reps

Pull-up

Assistance

5 x 5 reps

Crunch

Assistance

3 x 15 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

3 x 90%

3 x 85%

3 x 80%

5 x 75%

5 x 70%

5 x 65%

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

Squat

Main

8 x 3 reps

Sumo Deadlift (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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KeyLifts

nSuns LP 6 Day Squat

Strength

1 weeks / 6 days per week

Reviews

0 reviews

Week 1

Day 1

Bench Press

Press

Hammer Curl (Dumbbell)

Seated Fly (Machine)

Seated Row (Cable)

Chin-up

Day 2

Squat

Sumo Deadlift (Barbell)

Ab Wheel

Standing Calf Raise (Machine)

Seated Leg Curl (Machine)

Side Bend (Dumbbell)

Day 5

Bench Press

Close Grip Bench Press (Barbell)

Curl (Dumbbell)

Fly (Dumbbell)

Face Pull (Cable)

Bent-over Row (Barbell)

Day 4

Deadlift

Front Squat (Barbell)

Hyperextension (Weighted)

Pull-up

Crunch

Day 3

Press

Incline Bench Press (Barbell)

Chest Dip

Lateral Raise (Dumbbell)

Arnold Press (Dumbbell)

Day 6

Squat

Sumo Deadlift (Barbell)

Bent-over Row (Barbell)

Standing Calf Raise (Machine)

Seated Leg Curl (Machine)

More templates like nSuns LP 6 Day Squat

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Simplest Strength Template (Top Set variation)

Widowmaker Circuit

5/3/1 PR Set