ReadyLiftThis nSuns calculator sets each training max at 90% of your one-rep max and works out all four days of the nSuns 5/3/1 LP 4-day program: 9 sets of the main lift and 8 sets of the secondary lift. Enter your reps on the heavy 1+ set and it suggests next week's training max.
Enter your one-rep maxes
Your training max (TM) is 90% of each one-rep max, rounded to 5 lb or 2.5 kg. Every set below is a percentage of a TM. Bright numbers are AMRAP sets: as many reps as you can.
Next week's training max
Enter the reps you got on the heavy 1+ set (95% of TM) for each lift.
How does the calculator work out your weights?
Each training max is 90% of your one-rep max, rounded to 5 lb (2.5 kg). Every set is a percentage of a training max, rounded the same way. T2 lifts load off a related lift: sumo deadlift off your deadlift TM, close-grip bench off your bench TM, and front squat off your squat TM.
The percentages and reps follow the official nSuns 4-day spreadsheet. The heavy single at 95% (the 1+ set) and the last set of each main lift are AMRAP sets, shown in lime.
How is next week's training max set?
The reps you get on the 1+ set decide the jump: 0 to 1 reps, no change; 2 to 3 reps, +5 lb; 4 to 5 reps, +5 to 10 lb; 6 or more, +10 to 15 lb. In kilograms the calculator halves those (2.5, 2.5 to 5, 5 to 7.5 kg). This is the rule published with the nSuns spreadsheets on Lift Vault.
For the full program, the accessories and how it compares with 5/3/1, read our nSuns 5/3/1 LP guide.
Frequently asked questions
Should I enter my true one-rep max?
Enter an honest, recent max, or an estimate from a heavy set of 3 to 5. A one-rep max that is too high is the most common reason nSuns breaks down, because the volume adds up fast. When in doubt, enter a little less.
Why is the training max 90%?
nSuns, like Jim Wendler's 5/3/1, works from a training max instead of your true max. Starting at 90% leaves room to move the bar well across 9 sets and to keep making weekly jumps.
How is the overhead press progressed?
On the 4-day version the overhead press only appears as Monday's T2 lift, so there is no heavy 1+ single for it. Raise its training max yourself in a small step, such as 5 lb (2.5 kg), when all eight T2 sets move well, then enter the new one-rep max here.
Does it cover the 5 and 6-day versions?
Not yet. This calculator covers the 4-day program, which is the most popular version and the one built into ReadyLift.
General training information, not medical advice. If you have an injury, a heart condition or another health concern, check with a doctor or physical therapist before starting a new program.