nSuns LP 4 Day
What this template is
nSuns is a popular powerlifting program from reddit. It is high volume program. This template is one week long and you run as many cycles as you like until you feel like you need a deload, typically every 4-7 weeks. For Pro users, your training maxes will automatically increase every week based on your performance (free users will need to manually update their training maxes every week).
nSuns LP 4 Day is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run nSuns LP 4 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
nSuns LP 4 Day Volume Overview
Sets per Week (Main vs Accessory)
1
Weeks
117
Avg Sets/Week
870
Avg Reps/Week
4
Days/Week
Average Intensity by Week
How to evaluate nSuns LP 4 Day
nSuns LP 4 Day is a high-volume weekly linear progression built around a primary lift and a second compound movement in each session. The four-day version is the lowest-frequency standard nSuns LP option, but the repeated barbell sets still create substantially more work than many novice routines.
Good fit when
- Intermediate lifters who want frequent compound-lift volume
- People who can recover from four longer weekly sessions
- Lifters who prefer a weekly progression decision
Consider another program when
- New lifters who can progress on a simpler routine
- People whose schedule frequently interrupts four-day training weeks
- Anyone already struggling to recover before adding optional assistance
How progression works
Use the programmed top-set performance to guide the next week's training-max change, and keep increases conservative. A successful high-repetition set does not require the largest possible jump.
Recovery considerations
Treat the primary and secondary lift volume as the core workload before selecting assistance. If the sessions routinely exceed available time or recovery, a lower-volume program is a better solution than repeatedly skipping major sections.
What makes this variation different
The four-day version retains nSuns' high set count while reducing weekly frequency relative to the five- and six-day variants. It is still a volume-heavy progression, not a minimalist four-day split.
Common mistakes
- Adding a full bodybuilding routine after already high-volume main work
- Taking every plus set to technical breakdown
- Using aggressive weekly increases that cannot be repeated
- Choosing the program for novelty without budgeting enough session time
nSuns LP 4 Day Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main8 reps at 65%
6 reps at 75%
4 reps at 85%
4 reps at 85%
4 reps at 85%
5 reps at 80%
6 reps at 75%
7 reps at 70%
8 reps at 65%
Unspecified exercise
Supplemental6 reps at 50%
5 reps at 60%
3 reps at 70%
5 reps at 70%
7 reps at 70%
4 reps at 70%
6 reps at 70%
8 reps at 70%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 12 reps
Unspecified exercise
Assistance3 × 15 reps
Unspecified exercise
Assistance5 × 5 reps
Day 2
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 90%
3 reps at 85%
3 reps at 80%
5 reps at 75%
5 reps at 70%
5 reps at 65%
Unspecified exercise
Supplemental5 reps at 50%
5 reps at 60%
3 reps at 70%
5 reps at 70%
7 reps at 70%
4 reps at 70%
6 reps at 70%
8 reps at 70%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 20 reps
Unspecified exercise
Assistance3 × 12 reps
Unspecified exercise
Assistance3 × 12 reps
Day 3
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 90%
5 reps at 85%
3 reps at 80%
5 reps at 75%
3 reps at 70%
5 reps at 65%
Unspecified exercise
Supplemental6 reps at 40%
5 reps at 50%
3 reps at 60%
5 reps at 60%
7 reps at 60%
4 reps at 60%
6 reps at 60%
8 reps at 60%
Unspecified exercise
Assistance3 × 12 reps
Unspecified exercise
Assistance3 × 12 reps
Unspecified exercise
Assistance3 × 15 reps
Unspecified exercise
Assistance3 × 10 reps
Day 4
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
3 reps at 90%
3 reps at 85%
3 reps at 80%
3 reps at 75%
3 reps at 70%
3 reps at 65%
Unspecified exercise
Supplemental5 reps at 35%
5 reps at 45%
3 reps at 55%
5 reps at 55%
7 reps at 55%
4 reps at 55%
6 reps at 55%
8 reps at 55%
Unspecified exercise
Assistance3 × 12 reps
Unspecified exercise
Assistance5 × 5 reps
Unspecified exercise
Assistance3 × 15 reps
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Questions about nSuns LP 4 Day
How long is the nSuns LP 4 Day program?
nSuns LP 4 Day is represented here as a 1-week template with 4 training days per week.
What is the main goal of nSuns LP 4 Day?
nSuns LP 4 Day is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is nSuns LP 4 Day designed for?
nSuns LP 4 Day is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track nSuns LP 4 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.