nSuns 531 is an beginner/intermediate program focused on multiple sets of main lifts. It takes advantage of the compound engagement of main lifts and slow, small increases in overall weight. Accessory lifts should be used to target muscles that aren't included in main lifts. The ones suggested can be switched out for others, depending on the goals of the user.
In the tables below, sets that are bolded are "max" sets. These represent 90% of the maximum weight you can lift unless indicated otherwise. The sets prior to these should be warmed up into with lower weight while the sets following should decrease in weight. Sets that are italicized are to be done with the same weight, around 60% of the maximum weight capable or less.
This day has lighter sets of Bench Press. The bolded set should be at a weight around 75% of the highest weight you are capable of.
| Exercises | SetsxReps |
|---|---|
| Bench Press | 1x8 1x6 3x4 1x5 1x6 1x7 1x8+ |
| Overhead Press | 1x6 1x5 1x3 1x5 1x7 1x4 1x6 1x8 |
| Weighted Pull ups | 4x8 |
| Tricep Extension | 4x8 |
| Bicep Curl | 4x8 |
| Exercises | SetsxReps |
|---|---|
| Squat | 1x5 1x3 1x1+ 1x3 1x3 1x3 1x5 1x5 1x5+ |
| Sumo Deadlift | 1x6 1x5 1x3 1x5 1x7 1x4 1x6 1x8 |
| Pause Squat | 4x5 |
| Lunges | 4x8 |
| Calf Raises | 4x50 |
| Exercises | SetsxReps |
|---|---|
| Overhead Press | 1x5 1x3 1x1+ 1x3 1x3 1x3 1x5 1x5 1x5+ |
| Incline Press | 1x6 1x5 1x3 1x5 1x7 1x4 1x6 1x8 |
| Lateral Shoulder Raises | 4x15 |
| Shoulder Raises | 4x15 |
| Exercises | SetsxReps |
|---|---|
| Deadlift | 1x5 1x3 1x1+ 1x3 1x3 1x3 1x3 1x3 1x3+ |
| Front Squat | 1x6 1x5 1x3 1x5 1x7 1x4 1x6 1x8 |
| Barbell Row | 4x8 |
| Pull Ups | 4x8 |
| Exercises | SetsxReps |
|---|---|
| Bench Press | 1x5 1x3 1x1+ 1x3 1x3 1x3 1x5 1x5 1x5+ |
| Close-Grip Bench Press | 1x6 1x5 1x3 1x5 1x7 1x4 1x6 1x8 |
| Tricep Extension | 4x8 |
| Bicep Curl | 4x8 |
| Shoulder Raises | 4x15 |