nSuns 5/3/1 (6-Day)

The six-day nSuns template extends the five-day version by splitting out a dedicated secondary squat session, so both lower-body and upper-body pressing patterns train three times a week. Every lift retains the eight-set 1×8/1×6/1×4/.../1×8+ pattern at descending and climbing training-max percentages.

Advanced lifters with a mature training base, strong recovery capacity, and specific goals that justify a six-day training block. Not a first-choice programme — it's a high-volume anchor after lower-volume leader blocks, not a default for intermediate lifters.

The six sessions add a second squat day (usually a front squat or high-bar variation) and an additional pull-focused day on top of the five-day layout. Each primary lift still uses the 8-set AMRAP-top pattern; accessories are flexible but most lifters keep them lean to manage total volume.

Weekly training-max bumps via AMRAP on each primary: +2.5 kg upper, +5 kg lower. Because frequency is high, deload-on-stall becomes more aggressive: if two primary lifts fail AMRAP targets in the same week, consider a one-week deload (all lifts 60% TM) before resuming.

The six-day nSuns variant is the maximal-volume version of /u/nSuns' template, intended as a short-term anchor rather than a year-round programme. VALDA adapts the split and progression rules for use inside the app, but does not claim authorship of the method.