It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those who stick with it tend to find great results from the additional work capacity.
Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run. These will help you get the most out of the program. The nSuns squat and deadlift versions program the respective lift 3 times per week instead of 2 in the typical LP program counting variations. He ran this for 8 months, dropped 70 lbs, and has an 1, pound total. Not bad. Original post and source. This insane spreadsheet combined 4 different versions 4 day, 5 day, 6 day squat focus, and 6 day deadlift focus with automated tracking.
It has a detailed HELP tab that describes how to use the spreadsheet. It even maintains a log of your training activity and has a macro calculator to boot. It is not as easy to use as the above spreadsheets, but if you want to track things in more detail then this spreadsheet should help. Advanced nSuns v2. I personally find that without a decently well laid out program, the progression on my lifts start to really suffer.
This has kept me on track, making consistent incremental gains on all of my primary lifts, and allows enough customization to address various weakpoints as they arise. I have not tested any actual 1 rep maxes in a while, but after a few cycles, I am hitting my previous 1 rep maxes for clean reps with ease. So as long as that continues, I see no reason to make any additional changes. Note : This is not from nSuns the person — it was found somewhere on Reddit. It confused a lot of people and I cannot personally vouch for it.
This is a more hypertrophy focused variant of nSuns. This is the standard 5 day nSuns LP but with rowing added three times per week on days 1, 3, and 5. This does not need to be any specific type of row, nor does it have to be the same row movement each day though that will make the weight calculation less useful, as presumably your different rowing movements will have different maxes — just keep this in mind.When I first started the program, my goal was aesthetics and I wanted to run a difficult program in a state of disability.
After the summer, I decided to want to work my maximum lifts on the big complexes with a focus on potential competitions by the end of I was filming 40lb Deadlift, a lb seat, and a big advance in Squat as much as I could muster, but I had no goal So clear.
I have some pictures of myself from all stages of the process below. Calories: When I first started the program, I counted calories. When I started cutting I was consuming about calories a day. As the program continued, I stopped counting calories and focused only on getting as much protein as possible and eating less food while working in doses.
[Program Review] One Year of Nsuns 4-day 531 LP
If you still like the long release, please feel free to check out my CV "Tufton: I think I lost, but I'll keep going anyway" in the spring of I've been "lifting" for a long time, and even pick my first iron to do Press press some time in middle school. In high school I wrestled and did many other sports, but a weight training system was never a part of that, surprisingly.
As a result, I picked it up on my own, as I went to a high school gym with some friends to train them. However, before the Internet 2. All I learned about weightlifting was an oral word from other "lifters" and my friends. It was only in college, where I did my first catheter, and I didn't even go to the first law school to lead. I've always been floating on the edge of fitness, but I've never dived into it. I was going to the gym for months, then I lose motivation and leave.
Aroundshe discovered "Starting Strength" and so she picked up her first "real" program. It was a bit shocking to me, in fact I had something written and planned before I went to the gym; not to mention having to do things like squatting moments and fatal shocks double moments. How about my biceps and pecs? What does it mean that I should actually sit cross-legged squat?
Over the course of that year, I devoured everything I could find about being real weights, linear progression, good form, programs, massive programs, dieting, etc. I learned a lot and made good progress for almost a year then reached some really difficult roadblocks in my personal and professional life.
As a result, I lost the urge to continue lifting and things became pretty bleak. I ended up leaving the law and returning home to try to find another way in life. For longer than I admit, I drank too much, smoked a lot, played a lot of video games and watched a lot of porn pictures.
My relationships were short, choppy, and often toxic and never satisfying. Don't worry, the story takes a better turn. In the end, the intimate details that I will spare for you, things are getting better. One of the main things I turn around is to get back up, and this is where we call back wait, isn't this a cure? My little sister was getting married in the spring ofso I decided I needed to look a little better for the wedding photos that we had all been cherishing for years.
I started going back to the gym with friends and family, but this time I was armed with knowledge from my first trip. I picked up the starting strength again, and I was happy to make a modified version of it for a while mixed with heart disease and other things I could have done at the well-equipped gym that I was a member of. I did this for about 8 months before moving my job and went to my gym. I had to turn into an office gym that was also not well equipped, and I just can't stress it enough, it was basically my gym.
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To track this workout on your mobile device. Routine Database. Exercise Database. Exercise Name. Barbell Bench Press. Barbell Standing Military Press. Pull Ups. Dumbbell Bent Over Row. Cable Rope Face Pull. Dumbbell Alternate Bicep Curl. Cable Triceps Pushdown. Dumbbell Lateral Raise. Upper Legs. Barbell Squat. Barbell Sumo Deadlift. Leg Extensions. Lying Leg Curls. Cable Crunch.The internet has made it possible to share powerlifting routines that would have been difficult to find without it, both good and bad.
One such training program, nSunswas named for the Reddit user who created it. And although it may have been developed by an unlikely source, it has quickly risen in the ranks of powerlifting programs that deliver exceptional results. Get the nSuns program including nSuns CAP3 with included calculators delivered to your email immediately! Note that it is still highly recommended to read this article in full to understand how the program functions and how to properly use it to maximize your progress.
Your Name required. Your Email required. Over the past few years, nSuns has posted a number of strength and powerlifting programs on Reddit and these programs have quickly grown in popularity and stature across the web. Reddit turned out to be a great way to get the word out, and the workout has become so popular that nSuns now has his own, dedicated sub-forum, where users can discuss all things relating to his programs.
The main program, nSuns LP, is a pure powerlifting workout, which is partly derived from two other programs:. In a quick overview of the Sheiko and Wendler programs, there is a distinct difference between the two. The Sheiko program focuses on a high volume approach in order to maximize strength gains.
In fact, many of Sheiko's programs require more than lifts per week and focus on muscle memory training. Wendler's workout, on the other hand, shies away from the extreme volume of Sheiko.
Instead, Wendler's programs are much lower in volume, but tend to have a higher frequency of training a. Both programs are highly effective, and detailed information on Wender's and the Sheiko Powerlifting routine are available.
Although these programs are widely different at their core, nSuns has merged the two. Many powerlifting coaches follow the concept, which has been popularized in recent times by lifting legend, Jim Wendler.
Basically, it's 5 reps, 3 reps and 1 rep, for each key exercise. LP refers to linear periodizationwhich essentially refers to a progression from high volume, low intensity training to low volume, high intensity. Most linear progression programs are great for beginnersbecause they include a high degree of progressive resistance from week to week. In other words, each week more weight is being added—which is only possible if you are a beginner.
By gradually driving the intensity up, the body is forced to continually adapt. This is a proven method for building strength and muscle mass. This also gives the beginner time to become comfortable with many of the exercises and form, which is extremely important not just for safety but for efficiency of lifting—better form means more weight.
In order to apply the linear progression principle, the individual must increase the loads that they are lifting, as the weeks in the routine progress. Wendler uses month-long progressions, but nSuns works from a weekly standpoint.
This also makes nSuns more of an auto-regulating program centered around the concepts of RPE. The workouts contained within the program follow simple principles making it a suitable option for both the beginner and intermediate lifter.
For more advanced lifters, nSuns offers a CAP3 program, which is explained below. However, the volume of the workout might be a little daunting for beginners. They will be used throughout the routine and are included in the spreadsheets. The intensity number of reps is a guide that can be used to estimate the intensity of an exercise, and consequently, allow a lifter to accurately judge the amount of stress to his or her body.
Fundamentally, this is the same exact thing as RPE-style training as explained in extreme detail in the powerlifting bench press pyramid. Within the training spreadsheet, there's a link to an INOL heat map, which will help you measure the level of fatigue that you are building for each lift.
INOL uses the intensity of the exercise with the number of reps to estimate the amount of stress on the body. Use the following recommended INOL guidelines for computing the correct intensity, when completing a single exercise:.For spreadsheets: nSuns Program Spreadsheets. Lift Vault only wants to share reviews that will be useful for other members. Please follow these guidelines when submitting a review via the comment section:. Reviews that do not follow these guidelines will not be published though if you include your contact information, you will be contacted and have an opportunity to improve the quality of your review.
Running a half marathon is far from impossible for most healthy individuals, but does require…. Save my name, email, and website in this browser for the next time I comment. Eventually I got burnt out too with it but I might go back to it at some point in the future.
Should you try it? Why I've Stopped N-Suns Hitting A Bench Plateau Comments Rating 0 0 reviews. Half Marathon Training Program Spreadsheets Running a half marathon is far from impossible for most healthy individuals, but does require….
Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets As old as time itself, these peaking programs can be run for squat, bench, and…. You'll find…. Leave a Reply Cancel reply.A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Still, the term is somewhat flexible and can be applied to many different types of training.
The programs range from powerliftingpowerbuildinggeneral strengthand bodybuilding styles. The 4 day split workout program spreadsheets below are grouped by split type. PPLs are most frequently structured as 6 day programs. Additional nSuns program spreadsheets are available here, along with an FAQ.
The program resets every 4 weeks, using AMRAP sets to gauge progress and program the next 4 week cycle of the routine. This is a linear progression program weights increasing each training session that adjusts itself based on your performance. If you had a great workout, the weights go up.
GZCL has grown to become one of the most versatile and popular templates followed by lifters today see the full GZCL program collection. The Strength Athlete TSA shared two popular 4 day programs for beginner and intermediate powerlifters.
Both are generally organized as full body splits. A split can mean a lot of different things. A PPL is another popular kind of split workout, which refers to pushing, pulling, and legs movements. A PPL program is usually run for 3 or 6 days per week.
This depends on your goals and what kind of training you enjoy. Others want to train for strength, which usually calls for less specific splits e.
Hypertrophy based programs tend to steer more toward body part splits. These are just general trends and are not absolute. Experiment, find what works for you and what you enjoy. Mix and match different aspects of training if you are reaching your goals. This is the free program spreadsheet collection offered on Blaine Sumner's site. It contains: linear…. Running a half marathon is far from impossible for most healthy individuals, but does require….
Thinner Leaner Stronger is a workout program focused on developing aesthetics for women.
nSuns Program Reviews & Results **Real Lifters**
In other…. Half Marathon Training Program Spreadsheets Running a half marathon is far from impossible for most healthy individuals, but does require…. Find a Workout Program Finding an exercise routine should be easy - not hard. The table below allows you….The primary goal of nSuns LP workout regimen is strength gaining.
This workout program is very effective for both beginners and intermediate lifters. The progression scheme of nSuns program keeps people pushing their rep maxes, leading to increased strength and muscle gain.
This spreadsheet allow you to choose from 4, 5, and 6 day variants of nSuns workout. It automatically calculate updated program with new weights every week. This workout log also has a built in graph that shows your weekly progression on each lift. Advanced nSuns sheet also suggests accessories and it allows you to list them next to your T1 and T2 lifts.
This program aims at improving the rep maxes of the lifters through 5 rep, 3 rep, 1 rep set with weight progression. As nSuns helps you push your rep maxes, it in turn makes you put in more efforts resulting in faster muscle and strength gains.
Best 4 Day Workout Split Program Spreadsheets (Routine Collection)
It is a good linear progression program that enables you to gain more strength and muscle. You might need to put in more sleep and tweak your diet a bit to compensate that though. You need to learn the proper form first before getting into the program.
If you have a proper form then you are ready to push the limit. That depends on how much workout sessions you can do per week. If you are a beginner then start with 4 day program, download the spreadsheet and follow the routine. Once you get comfortable you can switch to 5 day or 6 day program based on your requirements. After 8 weeks into the program you can switch to 5 day program. If you good base then depending on your goals you can choose either of 6 day squat version or 6 day deadlift version.
You increase training max TM weight every week if you are able to complete all the reps the previous week. If you were able to do reps go for pound raise and if you can do more than 5 reps you can raise TM by pounds. You should pick the accessory movements depending on the muscle groups you are focussing.
For example, if you wish you focus on strengthening your chest, you can choose chest fly, cable crossovers, spoto press as accessory movements.NSUNS 531: 3 TIPS To Avoid Plateauing