nSuns Calculator

By Jack Kyle — Jack Kyle writes about strength training and lifting math — calculators, programming and standards — with a focus on honest numbers and practical guidance.

Intro

nSuns is a program for lifters who want more volume than a three-day strength plan gives them, and who are willing to earn it. Each training day pairs a heavy main lift with a second lift that supports it. The main lift goes heavy and ends on an AMRAP set that decides how fast you progress. The second lift carries the volume: more sets, more reps, a lighter load, and the same insistence on good reps. Across a week, every main lift gets a heavy day and a volume day, so nothing is trained only once. The catch is the paperwork. A five-day week has dozens of sets across four lifts, each at its own percentage, and the numbers change every week as your maxes move. This calculator lays out the week for you. You enter your training maxes for squat, bench press, deadlift, and overhead press. It returns the T1 and T2 sets for each day — percentages, reps, and the AMRAP set that sets the pace — so you can load the bar and train.

Calculator

Estimates only — see our Disclaimer.

How it works

T1 and T2 structure

Each training day has two tiers, following the published nSuns LP layout:

• T1 — the heavy main lift. The day’s main lift, worked up through percentage sets to a top set, ending on an AMRAP set. The AMRAP set is the progression driver: how many good reps you clear on it decides how the training max moves next week, per the published sheet.
• T2 — the volume second lift. A second lift that supports the main lift, done for more sets at lighter percentages. T2 sets follow the commonly published layout — verify against your sheet. The T2 opening sets in the commonly published layout are not all identical across days, and the primary source for the exact opening reps per day is UNRESOLVED in this calculator’s current version. Check the T2 opening sets on your day against your sheet before you treat them as settled.

The weekly shape

Across the week, each main lift appears twice: once as a heavy T1 lift, once as a lighter T2 lift on another day. Bench pairs with overhead press, squat pairs with deadlift, and the pairing rotates so every lift gets both a heavy day and a volume day. The calculator lays out each day’s T1 and T2 sets from the training maxes you enter.

Progression

The published scheme progresses on the T1 AMRAP set: clear the rep target on the top set and the training max moves up next week; miss it and the training max stays where it is. The calculator follows the published scheme’s progression rule. It does not invent extra progression rules, extra sets, or extra days.

Inputs

• Training maxes. Enter a training max for squat, bench press, deadlift, and overhead press. The training max is the number the percentages run from, so an honest training max matters more than a hopeful one.
• Variant. Pick the 4-day or 5-day layout. The calculator lays out the days for the variant you pick.

Honest limits

• The T2 opening sets carry the hedge stated above: T2 sets follow the commonly published layout — verify against your sheet. The primary source for the exact T2 opening reps per day is UNRESOLVED in this version.
• The percentages assume honest training maxes. Inflated maxes inflate every set for the whole week.
• The calculator plans weights. It does not watch form, fatigue, or recovery between days.

FAQs

What is the difference between T1 and T2 in nSuns?

T1 is the heavy main lift of the day, worked up to a top AMRAP set that drives progression. T2 is a second lift done for more sets at lighter percentages to build volume. Both matter; T1 sets the pace, T2 builds the base under it.

How does progression work?

On the T1 AMRAP set. Clear the rep target and the training max moves up next week, per the published sheet. Miss it and the training max stays. The calculator follows the published scheme and does not add its own progression rules.

Which variant should I pick, 4-day or 5-day?

Pick the one you can run consistently for a full cycle. The 5-day layout adds a day and more weekly volume. The 4-day layout fits lifters who train four days. Consistency across weeks beats the variant choice.

Why does the T2 section carry a check-against-your-sheet note?

Because the T2 opening sets in the commonly published layout are not all identical across days, and the primary source for the exact opening reps per day is UNRESOLVED in this calculator’s current version. T2 sets follow the commonly published layout — verify against your sheet. Once the primary source is confirmed, the note will be replaced with the confirmed layout.

Can I run nSuns for one lift only?

nSuns is a full-week program, not a single-lift plan. The calculator lays out the whole week from all four training maxes. Running one day in isolation drops the pairing that makes the program work.

How is nSuns different from GZCLP?

Both are percentage-based programs with tiers, but they differ in weekly volume, structure, and progression. nSuns runs more sets per week with a heavy-plus-volume pairing each day. GZCLP runs three tiers per day with its own progression scheme. Compare the two on the other programs page before picking one.

• Out: GZCLP Calculator — the other program to compare before picking one. Barbell Plate Calculator — plates for every set. Warm-Up Calculator — warm-up ladder for the top set. One-Rep Max Calculator — estimate the training max from a 1RM.