Gymscore · Program guide
nSuns 5/3/1 LP: A Guide to the Gymscore Template
Gymscore’s nSuns adaptation combines a main lift, a secondary barbell movement and assistance in each session. Its many prescribed sets make the workout log especially important: the headline rep result is only one part of the total work.
Who this template suits
A lifter familiar with the main barbell lifts who wants four structured sessions and can accommodate a substantial number of sets.
When to choose another option
You need short sessions, are still establishing consistent technique, or specifically want a five- or six-day nSuns version.
Template length
12 weeks
The template’s summary says four to five days, but the actual saved schedule contains four: bench/press, squat/sumo deadlift, press/incline bench and deadlift/front squat. This guide and the program page use those four sessions.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The template’s summary says four to five days, but the actual saved schedule contains four: bench/press, squat/sumo deadlift, press/incline bench and deadlift/front squat. This guide and the program page use those four sessions.
| Program | Exercise |
|---|---|
| Bench / OHP | Bench Press, Overhead Press, Dumbbell Row, Face Pull, Barbell Curl |
| Squat / Sumo Deadlift | Barbell Back Squat, Sumo Deadlift, Leg Extension, Lying Leg Curl, Hanging Leg Raise |
| OHP / Incline Bench | Overhead Press, Incline Bench Press, Pull-ups, Dumbbell Lateral Raise, Cable Tricep Pushdown |
| Deadlift / Front Squat | Barbell Deadlift, Front Squat, Barbell Hip Thrust, Seated Cable Row, Hammer Curl |
How to track and progress
The saved plan adjusts training maxes from a designated additional-rep set. Record that result precisely, along with the training max used, so the next adjustment has a traceable basis.
Secondary lifts and accessories have their own work to complete. Do not increase every exercise because the main lift’s rep target was exceeded. Compare completed workload across the week before making the next training-max change.
Common mistakes
Assuming a fifth day is included
The saved version has four sessions. Other nSuns variants should not be silently mixed into this schedule.
Logging only the AMRAP result
The other main-lift and secondary-lift sets contribute substantially to the workout.
Using an inflated training max to chase heavier numbers
An unsuitable reference affects every prescribed set. Keep the starting reference and later adjustments visible.
Questions answered
Is this the four- or five-day version?
The actual Gymscore schedule contains four days, despite a broader frequency label in the template summary.
What determines the next training max?
The stored rules use the designated AMRAP result. Review that rule for the main lift rather than applying accessory performance to it.
Can I add another nSuns day?
That would create a different version with a different workload. Choose the version you intend to run before tracking its progression.