nSuns Four-Day Linear Progression
This article is verified by 2 studies/publications.
Plan overview
Muscle focus
See how the planned working sets are spread across muscle groups.
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Contributing exercises
How are these percentages calculated?
Each working set counts once for every distinct muscle group listed for that exercise in the training.fit library. Two muscles in the same group still count as one. Warm-up sets are excluded; optional exercises count only when selected.
The percentage is a group’s set count divided by the total of all group counts. One exercise can contribute to several groups. This describes planned sets, rather than measured muscle activation, effort or expected growth.
“All listed sessions” counts each session once. A group with no counted sets may still work during an exercise. Muscle groups without a separate area on the body map appear in the list only.
Exercises included in this view
The four-day nSuns template is a high-volume strength-and-size programme derived from a 5/3/1-style loading framework. It uses multiple percentage-based sets, performance sets and weekly training-max changes. The substantial main-lift workload distinguishes it from a shorter beginner routine.
Who this plan suits
Choose it if you already know the lifts and can commit to longer sessions. The source recommends the four-day option for people new to nSuns; that does not make it a first-ever lifting plan. Its five- and six-day variants are additional choices, not extra days to add to this template.
Schedule and workout structure
This is the four-day worksheet: nine sets of the main lift and eight of the second lift. Read the comma-separated repetitions in set order; + marks the prescribed rep-out set. The remaining accessory exercises and their counts are training.fit examples for the worksheet’s open accessory slots. Use the original worksheet for each set’s percentage and progression.
Monday
| Exercise | Sets | Repetitions |
|---|---|---|
| Bench Press | 9 | 8, 6, 4, 4, 4, 5, 6, 7, 8 |
| Standing barbell overhead press | 8 | 6, 5, 3, 5, 7, 4, 6, 8 |
| Cable Row | 3 | 10–12 |
| Biceps Curls | 2 | 10–12 |
Tuesday
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Squats | 9 | 5, 3, 1+, 3, 3, 3, 5, 5, 5 |
| Sumo Deadlift | 8 | 5, 5, 3, 5, 7, 4, 6, 8 |
| Lying Leg Curl | 2 | 10–12 |
| Reverse Crunches | 3 | 10–15 |
Thursday
| Exercise | Sets | Repetitions |
|---|---|---|
| Bench Press | 9 | 5, 3, 1+, 3, 5, 3, 5, 3, 5 |
| Close-Grip Bench Press | 8 | 6, 5, 3, 5, 7, 4, 6, 8 |
| Hammer Curls | 2 | 10–12 |
| Lateral Raise | 2 | 12–15 |
Friday
| Exercise | Sets | Repetitions |
|---|---|---|
| Deadlift | 9 | 5, 3, 1+, 3, 3, 3, 3, 3, 3 |
| Front Squats | 8 | 5, 5, 3, 5, 7, 4, 6, 8 |
| Cable Lat Pulldown | 3 | 10–12 |
| Reverse Crunches | 3 | 10–15 |
How progression works
Start with a training max of 90% of your current one-repetition maximum. Calculate the working weights from the spreadsheet and adjust the training max each week using the designated 1+ set. The original guide specifies no increase for 0–1 repetitions, then progressively larger increases for higher repetition counts.
What the science says
A review associated more weekly volume with greater gains but diminishing returns. nSuns’ substantial workload can provide training stimulus, while extra sets also create demands that must fit the individual. [1]
Autoregulated approaches did not show a clear overall strength advantage in a meta-analysis. A performance set can guide weekly adjustments, but it does not prove the nSuns progression is better than other methods. [2]
These papers examine training principles and prescriptions. They do not establish that nSuns Four-Day Linear Progression is superior to other well-designed programmes.
Programme source and version
Use the four-day spreadsheet linked in the archived community guide. Original programme description: nSuns LP – The Fitness Wiki.
nSuns Four-Day Linear Progression alternative exercises
You can perform the following exercises as alternatives to nSuns Four-Day Linear Progression.
Filter the exercises below by muscle group and difficulty.
| Exercise | Main muscle group | Difficulty | Type of training |
| Barbell Bench Squat | Thigh training |
Hard |
Compound exercise |
| Barbell Squats | Thigh training |
Hard |
Compound exercise |
| Bench Press | Triceps training |
Medium |
Compound exercise |
| Biceps Curls | Biceps training |
Easy |
Isolation exercise |
| Cable Lat Pulldown | Upper back |
Easy |
Compound exercise |
| Cable Row | Neck training |
Medium |
Compound exercise |
| Close-Grip Bench Press | Triceps training |
Medium |
Compound exercise |
| Deadlift | Thigh training |
Hard |
Compound exercise |
| Dumbbell Front Squat | Thigh training |
Medium |
Compound exercise |
| Front Squats | Thigh training |
Hard |
Compound exercise |
| Hammer Curls | Biceps training |
Easy |
Isolation exercise |
| Lateral Raise | Shoulder training |
Easy |
Isolation exercise |
| Lying Leg Curl | Thigh training |
Easy |
Isolation exercise |
| Reverse Crunches | Abs workout |
Medium |
Isolation exercise |
| Safety Bar Squat | Thigh training |
Hard |
Compound exercise |
| Smith Machine Bench Press | Chest training |
Medium |
Compound exercise |
| Smith Machine Squats | Thigh training |
Medium |
Compound exercise |
| Sumo Deadlift | Thigh training |
Hard |
Compound exercise |
| Trap Bar Deadlift | Thigh training |
Medium |
Compound exercise |
Sources
- The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Pelland JC et al. Sports Medicine. 2026; 56(2):481-505. doi: 10.1007/s40279-025-02344-w.
- The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Hickmott LM et al. Sports Medicine – Open. 2022; 8(1):9. doi: 10.1186/s40798-021-00404-9.