nSuns 5/3/1 (6-Day, Squat Focus)

The original bundle shipped two six-day templates — a squat-focus and a deadlift-focus version. This is the squat-focus one. It is the five-day template with a sixth day of straight-set squat and sumo deadlift accumulation bolted on: eight sets of three at roughly 72% of training max, and six sets of three at roughly 56%.

Advanced lifters with a mature base, strong recovery, and a specific reason to add squat tonnage. Not a default and not a starting point — run the four-day, then the five-day, and only add the sixth day if the fifth is being absorbed comfortably.

Days one to five are the five-day template unchanged. Day six is deliberately different in kind: no ramp, no AMRAP, no top set — eight straight triples on the squat at ~72% of training max and six on the sumo deadlift at ~56%. It exists to add tonnage, so it never tests anything and never moves a training max.

Unchanged from the other variants — each lift's training max moves on the reps from its 1+ set at 95%, which lives on days one to five, and you enter the new figure yourself under Training Maxes on the programme page. The sixth day contributes no AMRAP and therefore no progression signal; it simply gets heavier as you raise the squat training max. With this much frequency, be quicker to cut one: two lifts missing their 1+ target in the same week is the signal to back off.

The six-day squat variant is the maximal-volume end of /u/nSuns' spreadsheet bundle, intended as a short block rather than a year-round programme. 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.