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nSuns 5/3/1 LP
Bulking
Intermediate
Barbell
Plan Details
The nSuns 5/3/1 LP routine by codylarson is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
nSuns (/u/n-suns AKA 2-Suns) 5/3/1 Linear Progression 6-day split routine for building power and strength through volume of the big lifts.
Routine detail
Mon
Bench OHP
Est. 70 min
7 exercises
Barbell Bench Press
9 Sets x 8 Reps
Barbell Military Press
8 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Tue
Squat Sumo Dead
Est. 74 min
8 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Sumo Deadlift
8 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Wed
OHP Incline Bench
Est. 67 min
7 exercises
Barbell Military Press
9 Sets x 5 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Thu
Deadlift Front Squat
Est. 75 min
8 exercises
Barbell Deadlift
9 Sets x 5 Reps
Barbell Front Squat
8 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Fri
Heavy Bench C.G. Bench
Est. 68 min
7 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Bench Press (Close Grip)
8 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Seated Curl
3 Sets x 12 Reps
Sat
Light Squat Sumo Dead
Est. 64 min
9 exercises
Barbell Deep Squat
8 Sets x 3 Reps
Barbell Sumo Deadlift
6 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
