Gymscore · Program schedule
nSuns 5/3/1 LP: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Linear Progression · weeks 1–12
Standard Week (4-Day)
Bench / OHP · T1 Bench Press / T2 OHP / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 9 | 5/3/1+/3/3/3/5/5/5 | 2 min |
| Overhead Press | 8 | 6/5/3/5/7/4/6/8 | 90s |
| Dumbbell Row | 4 | 8-12 | 60s |
| Face Pull | 4 | 15-20 | 60s |
| Barbell Curl | 3 | 10-12 | 60s |
Squat / Sumo Deadlift · T1 Squat / T2 Sumo DL / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 9 | 5/3/1+/3/3/3/5/5/5 | 3 min |
| Sumo Deadlift | 8 | 5/5/3/5/7/4/6/8 | 2 min |
| Leg Extension | 3 | 10-15 | 60s |
| Lying Leg Curl | 3 | 10-15 | 60s |
| Hanging Leg Raise | 3 | 10-15 | 60s |
OHP / Incline Bench · T1 OHP / T2 Incline Bench / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 9 | 5/3/1+/3/3/3/5/5/5 | 2 min |
| Incline Bench Press | 8 | 6/5/3/5/7/4/6/8 | 90s |
| Pull-ups | 4 | 8-12 | 90s |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Cable Tricep Pushdown | 3 | 10-15 | 60s |
Deadlift / Front Squat · T1 Deadlift / T2 Front Squat / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 9 | 5/3/1+/3/3/3/5/5/5 | 3 min |
| Front Squat | 8 | 5/5/3/5/7/4/6/8 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Seated Cable Row | 4 | 8-12 | 60s |
| Hammer Curl | 3 | 10-12 | 60s |
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.