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Open Strength Calculator
The nSuns 531 LP calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.
nSuns 531 LP Program Generator
Enter your one-rep maxes to build your personalized program.
Your Maxes
Generating…
Training maxes used:
·
| Lift | Sets |
|---|---|
| × |
No lifts (rest or accessory day).
How to progress:
Training maxes used: Squat 283.5 lb · Bench 202.5 lb · Deadlift 364.5 lb · Overhead Press 121.5 lb
Week 1
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 130 lb× 865%150 lb× 675%170 lb× 485%170 lb× 485%170 lb× 485%160 lb× 580%150 lb× 675%140 lb× 770%130 lb× 8+65% |
| Overhead Press (T2) | 60 lb× 550%75 lb× 560%85 lb× 370%85 lb× 570%85 lb× 770%85 lb× 470%85 lb× 670%85 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 215 lb× 575%240 lb× 385%270 lb× 1+95%255 lb× 390%240 lb× 385%225 lb× 380%215 lb× 575%200 lb× 570%185 lb× 5+65% |
| Sumo Deadlift (T2) | 180 lb× 550%220 lb× 560%255 lb× 370%255 lb× 570%255 lb× 770%255 lb× 470%255 lb× 670%255 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 90 lb× 575%105 lb× 385%115 lb× 1+95%110 lb× 390%105 lb× 385%95 lb× 380%90 lb× 575%85 lb× 570%80 lb× 5+65% |
| Incline Bench (T2) | 100 lb× 550%120 lb× 560%140 lb× 370%140 lb× 570%140 lb× 770%140 lb× 470%140 lb× 670%140 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 275 lb× 575%310 lb× 385%345 lb× 1+95%330 lb× 390%310 lb× 385%290 lb× 380%275 lb× 375%255 lb× 370%235 lb× 3+65% |
| Front Squat (T2) | 140 lb× 550%170 lb× 560%200 lb× 370%200 lb× 570%200 lb× 770%200 lb× 470%200 lb× 670%200 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 150 lb× 575%170 lb× 385%190 lb× 1+95%180 lb× 390%170 lb× 585%160 lb× 380%150 lb× 575%140 lb× 370%130 lb× 5+65% |
| Close-Grip Bench (T2) | 100 lb× 550%120 lb× 560%140 lb× 370%140 lb× 570%140 lb× 770%140 lb× 470%140 lb× 670%140 lb× 870% |
Week 2
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 135 lb× 865%155 lb× 675%175 lb× 485%175 lb× 485%175 lb× 485%165 lb× 580%155 lb× 675%145 lb× 770%135 lb× 8+65% |
| Overhead Press (T2) | 65 lb× 550%75 lb× 560%90 lb× 370%90 lb× 570%90 lb× 770%90 lb× 470%90 lb× 670%90 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 215 lb× 575%245 lb× 385%275 lb× 1+95%260 lb× 390%245 lb× 385%230 lb× 380%215 lb× 575%200 lb× 570%190 lb× 5+65% |
| Sumo Deadlift (T2) | 185 lb× 550%220 lb× 560%260 lb× 370%260 lb× 570%260 lb× 770%260 lb× 470%260 lb× 670%260 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 95 lb× 575%110 lb× 385%120 lb× 1+95%115 lb× 390%110 lb× 385%100 lb× 380%95 lb× 575%90 lb× 570%80 lb× 5+65% |
| Incline Bench (T2) | 105 lb× 550%125 lb× 560%145 lb× 370%145 lb× 570%145 lb× 770%145 lb× 470%145 lb× 670%145 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 275 lb× 575%315 lb× 385%350 lb× 1+95%335 lb× 390%315 lb× 385%295 lb× 380%275 lb× 375%260 lb× 370%240 lb× 3+65% |
| Front Squat (T2) | 145 lb× 550%175 lb× 560%200 lb× 370%200 lb× 570%200 lb× 770%200 lb× 470%200 lb× 670%200 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 155 lb× 575%175 lb× 385%195 lb× 1+95%185 lb× 390%175 lb× 585%165 lb× 380%155 lb× 575%145 lb× 370%135 lb× 5+65% |
| Close-Grip Bench (T2) | 105 lb× 550%125 lb× 560%145 lb× 370%145 lb× 570%145 lb× 770%145 lb× 470%145 lb× 670%145 lb× 870% |
Week 3
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 140 lb× 865%160 lb× 675%180 lb× 485%180 lb× 485%180 lb× 485%170 lb× 580%160 lb× 675%150 lb× 770%140 lb× 8+65% |
| Overhead Press (T2) | 65 lb× 550%80 lb× 560%90 lb× 370%90 lb× 570%90 lb× 770%90 lb× 470%90 lb× 670%90 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 220 lb× 575%250 lb× 385%280 lb× 1+95%265 lb× 390%250 lb× 385%235 lb× 380%220 lb× 575%205 lb× 570%190 lb× 5+65% |
| Sumo Deadlift (T2) | 185 lb× 550%225 lb× 560%260 lb× 370%260 lb× 570%260 lb× 770%260 lb× 470%260 lb× 670%260 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 100 lb× 575%110 lb× 385%125 lb× 1+95%120 lb× 390%110 lb× 385%105 lb× 380%100 lb× 575%90 lb× 570%85 lb× 5+65% |
| Incline Bench (T2) | 105 lb× 550%130 lb× 560%150 lb× 370%150 lb× 570%150 lb× 770%150 lb× 470%150 lb× 670%150 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 280 lb× 575%320 lb× 385%355 lb× 1+95%335 lb× 390%320 lb× 385%300 lb× 380%280 lb× 375%260 lb× 370%245 lb× 3+65% |
| Front Squat (T2) | 145 lb× 550%175 lb× 560%205 lb× 370%205 lb× 570%205 lb× 770%205 lb× 470%205 lb× 670%205 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 160 lb× 575%180 lb× 385%200 lb× 1+95%190 lb× 390%180 lb× 585%170 lb× 380%160 lb× 575%150 lb× 370%140 lb× 5+65% |
| Close-Grip Bench (T2) | 105 lb× 550%130 lb× 560%150 lb× 370%150 lb× 570%150 lb× 770%150 lb× 470%150 lb× 670%150 lb× 870% |
Week 4
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 140 lb× 865%165 lb× 675%185 lb× 485%185 lb× 485%185 lb× 485%175 lb× 580%165 lb× 675%150 lb× 770%140 lb× 8+65% |
| Overhead Press (T2) | 70 lb× 550%80 lb× 560%95 lb× 370%95 lb× 570%95 lb× 770%95 lb× 470%95 lb× 670%95 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 225 lb× 575%255 lb× 385%285 lb× 1+95%270 lb× 390%255 lb× 385%240 lb× 380%225 lb× 575%210 lb× 570%195 lb× 5+65% |
| Sumo Deadlift (T2) | 190 lb× 550%230 lb× 560%265 lb× 370%265 lb× 570%265 lb× 770%265 lb× 470%265 lb× 670%265 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 100 lb× 575%115 lb× 385%130 lb× 1+95%125 lb× 390%115 lb× 385%110 lb× 380%100 lb× 575%95 lb× 570%90 lb× 5+65% |
| Incline Bench (T2) | 110 lb× 550%130 lb× 560%150 lb× 370%150 lb× 570%150 lb× 770%150 lb× 470%150 lb× 670%150 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 285 lb× 575%325 lb× 385%360 lb× 1+95%340 lb× 390%325 lb× 385%305 lb× 380%285 lb× 375%265 lb× 370%245 lb× 3+65% |
| Front Squat (T2) | 150 lb× 550%180 lb× 560%210 lb× 370%210 lb× 570%210 lb× 770%210 lb× 470%210 lb× 670%210 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 165 lb× 575%185 lb× 385%205 lb× 1+95%195 lb× 390%185 lb× 585%175 lb× 380%165 lb× 575%150 lb× 370%140 lb× 5+65% |
| Close-Grip Bench (T2) | 110 lb× 550%130 lb× 560%150 lb× 370%150 lb× 570%150 lb× 770%150 lb× 470%150 lb× 670%150 lb× 870% |
Week 5
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 145 lb× 865%165 lb× 675%190 lb× 485%190 lb× 485%190 lb× 485%180 lb× 580%165 lb× 675%155 lb× 770%145 lb× 8+65% |
| Overhead Press (T2) | 70 lb× 550%85 lb× 560%100 lb× 370%100 lb× 570%100 lb× 770%100 lb× 470%100 lb× 670%100 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 230 lb× 575%260 lb× 385%290 lb× 1+95%275 lb× 390%260 lb× 385%245 lb× 380%230 lb× 575%210 lb× 570%195 lb× 5+65% |
| Sumo Deadlift (T2) | 190 lb× 550%230 lb× 560%270 lb× 370%270 lb× 570%270 lb× 770%270 lb× 470%270 lb× 670%270 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 105 lb× 575%120 lb× 385%135 lb× 1+95%125 lb× 390%120 lb× 385%115 lb× 380%105 lb× 575%100 lb× 570%90 lb× 5+65% |
| Incline Bench (T2) | 110 lb× 550%135 lb× 560%155 lb× 370%155 lb× 570%155 lb× 770%155 lb× 470%155 lb× 670%155 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 290 lb× 575%325 lb× 385%365 lb× 1+95%345 lb× 390%325 lb× 385%310 lb× 380%290 lb× 375%270 lb× 370%250 lb× 3+65% |
| Front Squat (T2) | 150 lb× 550%180 lb× 560%210 lb× 370%210 lb× 570%210 lb× 770%210 lb× 470%210 lb× 670%210 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 165 lb× 575%190 lb× 385%210 lb× 1+95%200 lb× 390%190 lb× 585%180 lb× 380%165 lb× 575%155 lb× 370%145 lb× 5+65% |
| Close-Grip Bench (T2) | 110 lb× 550%135 lb× 560%155 lb× 370%155 lb× 570%155 lb× 770%155 lb× 470%155 lb× 670%155 lb× 870% |
Week 6
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 150 lb× 865%170 lb× 675%195 lb× 485%195 lb× 485%195 lb× 485%180 lb× 580%170 lb× 675%160 lb× 770%150 lb× 8+65% |
| Overhead Press (T2) | 75 lb× 550%90 lb× 560%105 lb× 370%105 lb× 570%105 lb× 770%105 lb× 470%105 lb× 670%105 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 230 lb× 575%260 lb× 385%295 lb× 1+95%280 lb× 390%260 lb× 385%245 lb× 380%230 lb× 575%215 lb× 570%200 lb× 5+65% |
| Sumo Deadlift (T2) | 195 lb× 550%235 lb× 560%275 lb× 370%275 lb× 570%275 lb× 770%275 lb× 470%275 lb× 670%275 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 110 lb× 575%125 lb× 385%140 lb× 1+95%130 lb× 390%125 lb× 385%115 lb× 380%110 lb× 575%105 lb× 570%95 lb× 5+65% |
| Incline Bench (T2) | 115 lb× 550%135 lb× 560%160 lb× 370%160 lb× 570%160 lb× 770%160 lb× 470%160 lb× 670%160 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 290 lb× 575%330 lb× 385%370 lb× 1+95%350 lb× 390%330 lb× 385%310 lb× 380%290 lb× 375%275 lb× 370%255 lb× 3+65% |
| Front Squat (T2) | 155 lb× 550%185 lb× 560%215 lb× 370%215 lb× 570%215 lb× 770%215 lb× 470%215 lb× 670%215 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 170 lb× 575%195 lb× 385%215 lb× 1+95%205 lb× 390%195 lb× 585%180 lb× 380%170 lb× 575%160 lb× 370%150 lb× 5+65% |
| Close-Grip Bench (T2) | 115 lb× 550%135 lb× 560%160 lb× 370%160 lb× 570%160 lb× 770%160 lb× 470%160 lb× 670%160 lb× 870% |
Week 7
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 150 lb× 865%175 lb× 675%200 lb× 485%200 lb× 485%200 lb× 485%185 lb× 580%175 lb× 675%165 lb× 770%150 lb× 8+65% |
| Overhead Press (T2) | 75 lb× 550%90 lb× 560%105 lb× 370%105 lb× 570%105 lb× 770%105 lb× 470%105 lb× 670%105 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 235 lb× 575%265 lb× 385%300 lb× 1+95%280 lb× 390%265 lb× 385%250 lb× 380%235 lb× 575%220 lb× 570%205 lb× 5+65% |
| Sumo Deadlift (T2) | 195 lb× 550%235 lb× 560%275 lb× 370%275 lb× 570%275 lb× 770%275 lb× 470%275 lb× 670%275 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 115 lb× 575%130 lb× 385%145 lb× 1+95%135 lb× 390%130 lb× 385%120 lb× 380%115 lb× 575%105 lb× 570%100 lb× 5+65% |
| Incline Bench (T2) | 115 lb× 550%140 lb× 560%165 lb× 370%165 lb× 570%165 lb× 770%165 lb× 470%165 lb× 670%165 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 295 lb× 575%335 lb× 385%375 lb× 1+95%355 lb× 390%335 lb× 385%315 lb× 380%295 lb× 375%275 lb× 370%255 lb× 3+65% |
| Front Squat (T2) | 155 lb× 550%190 lb× 560%220 lb× 370%220 lb× 570%220 lb× 770%220 lb× 470%220 lb× 670%220 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 175 lb× 575%200 lb× 385%220 lb× 1+95%210 lb× 390%200 lb× 585%185 lb× 380%175 lb× 575%165 lb× 370%150 lb× 5+65% |
| Close-Grip Bench (T2) | 115 lb× 550%140 lb× 560%165 lb× 370%165 lb× 570%165 lb× 770%165 lb× 470%165 lb× 670%165 lb× 870% |
Week 8
Monday - Bench + Overhead Press
| Lift | Sets |
|---|---|
| Bench Press (T1) | 155 lb× 865%180 lb× 675%200 lb× 485%200 lb× 485%200 lb× 485%190 lb× 580%180 lb× 675%165 lb× 770%155 lb× 8+65% |
| Overhead Press (T2) | 80 lb× 550%95 lb× 560%110 lb× 370%110 lb× 570%110 lb× 770%110 lb× 470%110 lb× 670%110 lb× 870% |
Tuesday - Squat + Deadlift
| Lift | Sets |
|---|---|
| Squat (T1) | 240 lb× 575%270 lb× 385%305 lb× 1+95%285 lb× 390%270 lb× 385%255 lb× 380%240 lb× 575%225 lb× 570%205 lb× 5+65% |
| Sumo Deadlift (T2) | 200 lb× 550%240 lb× 560%280 lb× 370%280 lb× 570%280 lb× 770%280 lb× 470%280 lb× 670%280 lb× 870% |
Wednesday - Overhead Press + Bench
| Lift | Sets |
|---|---|
| Overhead Press (T1) | 115 lb× 575%135 lb× 385%150 lb× 1+95%140 lb× 390%135 lb× 385%125 lb× 380%115 lb× 575%110 lb× 570%100 lb× 5+65% |
| Incline Bench (T2) | 120 lb× 550%145 lb× 560%165 lb× 370%165 lb× 570%165 lb× 770%165 lb× 470%165 lb× 670%165 lb× 870% |
Thursday - Deadlift + Squat
| Lift | Sets |
|---|---|
| Deadlift (T1) | 300 lb× 575%340 lb× 385%380 lb× 1+95%360 lb× 390%340 lb× 385%320 lb× 380%300 lb× 375%280 lb× 370%260 lb× 3+65% |
| Front Squat (T2) | 160 lb× 550%190 lb× 560%225 lb× 370%225 lb× 570%225 lb× 770%225 lb× 470%225 lb× 670%225 lb× 870% |
Friday - Bench + Close-Grip Bench
| Lift | Sets |
|---|---|
| Bench Press (T1) | 180 lb× 575%200 lb× 385%225 lb× 1+95%215 lb× 390%200 lb× 585%190 lb× 380%180 lb× 575%165 lb× 370%155 lb× 5+65% |
| Close-Grip Bench (T2) | 120 lb× 550%145 lb× 560%165 lb× 370%165 lb× 570%165 lb× 770%165 lb× 470%165 lb× 670%165 lb× 870% |
How to progress:
- Training Max (TM) = 90% of your true 1RM. Every percentage is a percentage of the TM.
- Each main (T1) lift is 9 sets. Set 3 (95% on the 5/3-rep days, the final set on the 8-rep day) is an AMRAP: do as many reps as possible.
- Increase the TM each week based on that AMRAP set: 0-1 reps -> no increase; 2-3 reps -> +5 lb; 4-5 reps -> +5-10 lb; 6+ reps -> +10-15 lb. This generator projects the +5 lb (2-3 rep) outcome; bump more aggressively when your AMRAP reps are higher.
- The T2 secondary lift is supportive volume at lower intensity; progress it with the same TM the T1 of that lift uses.
- If you fail to complete your required reps, drop that lift's TM by ~5-10% and push the AMRAP sets harder next cycle.
- Accessory work (chest/arms/back/legs/abs) is chosen by the lifter and is intentionally not prescribed here.
What Is the nSuns 531 LP Program?
A high-volume linear-progression spin on 5/3/1. Each main lift runs 9 sets that build to a 1+ AMRAP top set then pyramid down, plus a secondary (T2) lift. Your weekly training-max bump is set by your AMRAP reps.
The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.
Program Source
u/nSuns (program author), r/Fitness original post; The Fitness Wiki nSuns LP page; author spreadsheet (Google Sheets id 1O0scKzbV22jNs3yYcNYymon4fsY7b7PQbWPjstorM4o). Percentages derived from the spreadsheet's computed weights.
Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.
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