KeyLifts

nSuns LP 6 Day Squat

Strength

1 weeks / 6 days per week

intermediateadvanced

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).

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 2

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 4

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

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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