nSuns LP 4-day
Workout Guide, Calculator, and Progress Tracker

An effective barbell-focused routine inspired by Jim Wendler's 5/3/1. The routine was developed and popularized by a user on reddit's /r/fitness forum. The focus of the routine is on improving strength in big compound lifts like bench, squat, and deadlift, but it's also effective for building muscle. Source

Settings

My Maxes

Gender

Weight

Units

Training days (4+)

Workout length

Add cardio?

Start routine:

If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.

Low bar squat

Front squat

Deadlift

Sumo deadlift

Bench press

Close-grip bench press

Overhead press

Bent over row

Training max percent

A "training max" is a percentage of your actual max that's used to calculate your weights. You should leave the default if you're just starting this routine.

Build my routine!

nSuns LP 4-day Workout Guide, Calculator, and Progress Tracker

nSuns LP 4-day
Workout Guide, Calculator, and Progress Tracker