Nsuns 4 day spreadsheet The program consists of 4 lifting days per week focusing on either squats, bench press, overhead press, or deadlifts, along with assistance work. This workout log also has a built in graph that shows your weekly progression on each lift. You do not need to make a post asking for permission on rest periods, accessories, deloading, etc. I ran this from 11th October 2021 to 6th March 2022. All in One – 4 Day, 5 Day, 6 Day variants Currently, nSuns always copies the accessories from the same template. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It's relevant so I'll copy paste, but the gist I get out of it is to do primary pushing lifts at a decent intensity at least 4 times per week, (so 2 primary pushing lifts on each of 2 days on the 4 day program) with at least 2 out of those 4 pushing sets Mar 3, 2023 · nSuns 5 Day. If you want to train five days per week instead of the typical 4 day nSuns approach, then there’s here’s the template structure for nSuns 531 5 day: Monday: Bench and OHP; Tuesday: Squat and Sumo Deadlift; Wednesday: Overhead Press and Incline Press; Thursday: Deadlift and Front Squat; Friday: Bench and Close Grip Bench An effective barbell-focused routine inspired by Jim Wendler's 5/3/1. When I do the next Week 1, it will not copy the one from my previous week (Week 4), it will go back a month and get the one from Week 1. Utilizing 4 training days per week is a popular choice for upper/lower body split routines like PHUL as well as programs that focus on a major compound lift each day like Wendler's 5/3/1. Feb 11, 2024 · PHUL 4 Day Workout Spreadsheet + PDF (2016) If you’d prefer a PDF overview of the 4 day version of PHUL to print out and take to the gym, you can find one here via Muscle & Strength. Age: 18-19 Bodyweight: 76 kg/ 168 lbs - 80 kg/176 lbs Height: 170 cm/ 5. We would like to show you a description here but the site won’t allow us. Jul 19, 2023 · 3-day routine that builds work capacity, coordination, stability, and of course strength. Go to nSuns r/nSuns • by armadylko. If you switch to 4-day or a 6-day variant, the Routine will update to remove or add a day, as well as adjust the Accessory categories. Purely This document outlines a 5/3/1 LP (linear progression) training program. While the 5-day variation was most popular, 4 and 6-day variations were also in close contention. Progression scheme that is proven to work. May 3, 2023 · This insane spreadsheet combined 4 different versions (4 day, 5 day, 6 day squat focus, and 6 day deadlift focus) with automated tracking. TSA Beginner Program. When you log those reps, it will update your estimated 1RM, next week's top set target reps, and depending on whether or not you hit the target, it will increase your training max by an increment. nSuns is a 4-6 day program with linear (weekly) progression, focused on the main 3 lifts (squat, deadlift, bench). On day 5 after bench/close grip bench I did a lot of farmers walks. Accessories: as laid out in the program, lots of weighted & bodyweight dips, lateral raises, glute ham raise, hamstring curls, bicep curls. Didn't keep track of these too much. 5 Day Examples. While there are variations of this program, including hypertrophy ones, the original program will always be the best. The routine was developed and popularized by a user on reddit's /r/fitness forum. including the link to the 4-day inside the thread above. How this 5/3/1 Auto Progression Differs From nSuns: With this spreadsheet, your log will provide "target reps" for each day's top set. I made some PRs but I was and still a beginner so can't really speak for others. 4 day workout plans are a great way to build strength, grow muscle, and make solid progress. 6 ft . Facepulls 4 x 12-15. Disclaimer about the example you see with my name attached to. Around 21 weeks with the last week being my first powerlifting meet, which is what the after results are. See r/nSuns for extensive past discussion about choosing what accessories are right for you. Calf Raises 4 x 10-15. Median for nSuns was 13 weeks. It’s important to note that there are 5-day and 6-day versions that exist; however, the 4-day version is suitable for most people. Only problem I had with it was not having a dedicated progression for OHP on 4 day program Tip #8: For those that do the 6 day squat/deadlift program, the 6th day isnt a fluff easy day in the gym! Althought the weight is dialed down significantly, this day is actually meant to focus either on doing harder variations of the lifts to attack weakpoints or to be speed sets working on form. Apr 18, 2020 · 4 Day Workout Plans. It automatically calculate updated program with new weights every week. 2 reviewers did nSuns for 120 and 154 weeks with incredible gains. nSuns program is also highly customizable, with 4, 5 and 6 day per week versions. May 8, 2023 · nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More) nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler's 5/3/1 strength program. STRENGTH (EST. And a settings page for units and preferences on when the routine should up your weights. Spreadsheets. The archived post includes the 5-day nSuns 531 program, along with a few variations: 4-day 531; 6-day deadlift version; 6-day squat version; The 531 Workout: Volume. You will need to determine your own. Background. This spreadsheet allow you to choose from 4, 5, and 6 day variants of nSuns workout. 25 Below the Routine selector is a Progress Calculator that controls how this sheet decides how your weight should increase when you complete a 1+ set. Cardio: 2-4 days a week, nothing too hard on my May 8, 2023 · nSuns is a highly rated upper/lower split workout program that involves training just four days per week. But, for me, because I'm using it for Wendler, I created 4 new templates called Week 1, Week 2, Week 3 and Week 4. I switched to 5/3/1 BBB just for fun but I think nsuns helped me. The training max for 4-5 Reps: Add 5-10lbs > 5 Reps: Add 10-15lbs; This cycle of testing and modifying your Training Max repeats each week. There is a Help page as well. The nSuns spreadsheet, which you can download here, calculates the weights to use in both the primary and secondary lifts. Their training maxes will then be calculated at 90% of their 1RM. . The original nSuns Reddit post can be found here. nSuns actually responded to a question the other day regarding pushing volume/intensity. All you need to do is enter your 1-rep max (the maximum amount of weight you can lift for a single repetition) for the squat, deadlift, bench press and overhead press (OHP). Complete guide for the nSuns program (cap3, 4 day, 5 day, 6 day) including recommended accessories. Also making me do front squats and sumo DLs taught me a lotta things. Each session in the program follows the same format: Two compound lifts, followed by accessory work. The focus of the routine is on improving strength in big compound lifts like bench, squat, and deadlift, but it's also effective for building muscle. Any questions/comments related to nSuns related programs should be directed to the the monthly open thread here, or the /r/fitness Daily threads Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. Can I substitute Leg extensions 4 x 10-15 = Bulgarian split squats 4x10 for each leg I couldn't find any kind of isolation exercise that would target the quads like leg extensions at home. 1 REP MAX) Oct 13, 2022 · nSuns 531 spreadsheet. It is known for its challenging amount of volume 6 Day Routine Examples from multiple community members /// Please note you are able to for the first 4 days to do only first 4 days or first 5 days if you rather just pick one of those off rather than keep going through these. Trainees run nSuns for a lot longer than standard 12-week programs. It instructs the user to enter their 1 rep maxes for squats, bench press, and deadlifts. Jun 11, 2023 · nSuns is inspired by Jim Wendler's 5/3/1, however the main difference is that nSuns program uses weekly progression rather than monthly. Calf Raises 4 x 10-15 Oct 21, 2019 · nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More) nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler's 5/3/1 strength program. If you know of a better substitution please let me know. Ditch the spreadsheet and track nSuns on Boostcamp App. Jun 22, 2020 · Download the nSuns 531 Spreadsheet below: Before you start with the nSuns 531, there are two calculations you need to be aware of – the first one is INOL (or Intensity Number Of Reps) and the second is TDEE (or Total Daily Energy Expenditure). It has a detailed HELP tab that describes how to use the spreadsheet. Accessories. 4 Day Examples click here. Each week you do a "1+ set" at your heaviest weight, and based on how many reps you get on that set, it spits out your weights for the following week. Where to get nsuns 4 day excel spreadsheet? Basically title. Just did them at the end of my workouts for burnout. Coach: The Strength Athlete Level: Beginner, Novice Days Per Week: 4 days Program Length: 9 weeks Availability: Boostcamp App (soon!), spreadsheet nSuns 5/3/1 is Reddit’s most popular weight training programs, proven for its effectiveness in helping lifters put on significant muscle mass as well as strength using a high volume and linear periodization approach. Make sure you make a copy of the spreadsheet. The weights shown in the spreadsheet are a sample. Just Leg extensions 4 x 10-15. There are no rules in training. A spreadsheet that calculates nsuns routines for you based on the information that you enter in the Log page. rojeo swk raen ornoo ayqduvf rfim jsnb blx citcjb ruqwmp osrqpwi psursq zvgztb lwwkikh hxla