nSuns 5/3/1 (5-Day)

The five-day expansion of nSuns — same eight-set main-lift pattern as the four-day version, plus a dedicated close-grip bench (CGBP) day for extra triceps and upper-back volume. Each of the five sessions pairs a primary lift with a secondary variation of the same movement pattern.

Intermediate lifters who ran the four-day nSuns happily and want more frequency on pressing, or lifters with a specific bench weakness who benefit from the extra CGBP day. Requires five-day-a-week training availability and good recovery capacity.

Days 1-4 match the four-day template (Bench+OHP secondary, Squat+Sumo Deadlift secondary, OHP+Bench secondary, Deadlift+Front Squat secondary). Day 5 adds a close-grip bench press as the primary with an incline or standing press secondary — same 8-set 1×8/1×6/1×4/.../1×8+ pattern, lighter TM than flat bench.

Weekly training-max bumps driven by the AMRAP top set on each primary lift: +2.5 kg upper, +5 kg lower. CGBP typically starts around 70-80% of your flat-bench TM and progresses independently. If AMRAPs fall below 5 reps for two consecutive weeks on a given lift, deload that lift 10% and ramp back.

The five-day expansion of /u/nSuns' original template was popularised on r/nSuns and is the most-paste-frequent variant. VALDA adapts the weekly schedule and AMRAP-driven training-max progression for use inside the app, but does not claim authorship of the method.