nSuns 4-Day
Four days keep the nSuns ladders on bench, squat, overhead press and deadlift while dropping the fifth volume day. Accessories stay short so the percentage work remains the priority.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Percentages are of a conservative training max, not a tested one-repetition maximum. The first plus set is the main indicator: extra clean repetitions can raise the training max at the next exposure. Stop a plus set when another clean repetition is doubtful. Percentages are relative targets, never preset kilograms. Establish the stated reference load conservatively, round to available equipment, and reduce the load if technique or recovery requires it.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Week 2 · Later weeks
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Week 3 · Later weeks
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Week 4 · Later weeks
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Week 5 · Later weeks
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Week 6 · Later weeks
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Week 7 · Later weeks
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Week 8 · Later weeks
Bench press focus
4 exercises · 80 min
- Barbell bench press · 9 sets · 5 reps · 75%
- Barbell overhead press · 7 sets · 5 reps · 50%
- Incline dumbbell press · 3 sets · 8–12 reps
- Triceps pushdown · 3 sets · 10–15 reps
Squat focus
4 exercises · 80 min
- Barbell squat · 9 sets · 5 reps · 75%
- Sumo deadlift · 7 sets · 5 reps · 50%
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Overhead press focus
5 exercises · 75 min
- Barbell overhead press · 9 sets · 5 reps · 75%
- Close-grip bench press · 7 sets · 5 reps · 50%
- Lateral raise · 3 sets · 12–15 reps
- Face pull · 3 sets · 12–15 reps
Deadlift focus
4 exercises · 80 min
- Barbell deadlift · 9 sets · 5 reps · 75%
- Front squat · 7 sets · 5 reps · 50%
- Barbell row · 3 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author.