Nsuns 5 3 1 v2 | Proxima Fitness

nSuns 5/3/1 v2

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Program overview

Program Details

Program Length

8 weeks

Program Description

nSuns 5/3/1 is Reddit’s most popular weight training programs, this is a variation on the original v1 of this program specifically for users who have at least 2-3 months experience with 4 Day LP. It has the same structure as that program, but with 1 extra day for Overhead Press and upper body accessories

Workout Duration

60 mins

Equipment

Full Gym

Specialization

Powerbuilding, Powerlifting

Difficulty

Novice, Intermediate

Export Program

Personalize Program

Personalize

Week 1

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Week 2

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Week 3

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Week 4

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Week 5

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Week 6

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Week 7

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Week 8

Day 1 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Bench Press (Barbell)

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

8 Reps

65 %1RM

75 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Overhead Press (Barbell)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 2 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Squat (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Romanian Deadlift (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50 %1RM

60 %1RM

70 %1RM

Day 3 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Overhead Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

70 %1RM

65 %1RM

Incline Bench Press (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM

Day 4 · Lower Body

2 Exercises

Exercise

Sets

Reps

Intensity

Deadlift (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

80 %1RM

75 %1RM

70 %1RM

65 %1RM

Box Squat (Barbell)

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

35 %1RM

45 %1RM

55 %1RM

Day 5 · Upper Body

2 Exercises

Exercise

Sets

Reps

Intensity

Bench Press (Barbell)

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75 %1RM

85 %1RM

95 %1RM

90 %1RM

85 %1RM

80 %1RM

70 %1RM

65 %1RM

Decline Bench Press (Smith Machine)

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

7 Reps

8 Reps

40 %1RM

50 %1RM

60 %1RM