nSuns 5/3/1 (5-Day)

The five-day nSuns is the four-day with the overhead press promoted to a primary lift on its own day, paired with incline bench. That single addition is the whole difference: press goes from a secondary on the bench volume day to a full nine-set 5/3/1 wave of its own.

Lifters who have run the four-day happily for a couple of months, are recovering well, and want the extra pressing frequency — or who have a specific overhead press weakness. Requires five training days a week and honest recovery capacity; the weekly progression catches up quickly.

Days one, two, four and five are the four-day template unchanged — bench volume with overhead press, squat with sumo deadlift, deadlift with front squat, heavy bench with close-grip bench. Day three inserts overhead press as a primary running the same 5/3/1 wave as squat (5 at 75%, 3 at 85%, 1+ at 95%, then 3/3/3/5/5/5+ back-offs), with incline bench as its secondary.

Identical to the four-day: the 1+ set at 95% of training max sets that lift's bump for next week — 0-1 no change, 2-3 +2.5 kg, 4-5 +2.5-5 kg, 6+ +5-7.5 kg. The press now earns its bump off its own AMRAP rather than riding along as a secondary. As on the four-day, you enter the new training max yourself under Training Maxes on the programme page; VALDA does not pick your step. No scheduled deload; cut the training max on any lift whose 1+ set fails two weeks running.

The five-day expansion shipped in /u/nSuns' original spreadsheet bundle alongside the four- and six-day templates. VALDA reproduces the set and percentage tables and the AMRAP-driven training-max progression for use inside the app, but does not claim authorship of the method.