barbell bench press
T1
| Set | % TM | Reps |
|---|---|---|
| 1 | 65% | 8 |
| 2 | 75% | 6 |
| 3–5 | 85% | 4 |
| 6 | 80% | 5 |
| 7 | 75% | 6 |
| 8 | 70% | 7 |
| 9 | 65% | 8+ |
2 VARIANTS Plans
Hybrid 4–5 days/week ~1h 11min
nSuns LP
nSuns LP combines percentage-based main lifts with very high training volume. Each session pairs a nine-set T1 block with an eight-set T2 block and two fixed accessory exercises. The 4-day version centers on the barbell bench press, squat and deadlift, while the 5-day version adds a dedicated heavy overhead press day. It suits intermediate trainees with solid technique who can reliably handle four or five longer sessions per week.
Who is this plan for?
- Trainees with solid experience in the barbell bench press, squat, deadlift and overhead press
- Intermediates or late beginners who can still benefit from weekly main-lift progression
- Trainees who can reliably schedule 4 or 5 very high-volume sessions per week
- Strength-focused trainees who also want a large amount of submaximal repetition work
How it works
- Training max: Initially set the TMs for the barbell bench press, squat, deadlift and overhead press to 90% of a realistic 1RM. When setting up a standalone T2 variation, use the TM of its related T1 lift as the starting value.
- T1 progression: The 95% 1+ set controls the next TM increase: 0–1 reps = hold, 2–3 = +2.5 kg/+5 lb, 4–5 = +5 kg/+10 lb, 6+ = +7.5 kg/+15 lb.
- T2 work: The second main lift uses eight fixed percentage sets. hitPR then manages each separately stored T2 exercise with its own TM and increases it after all eight sets are completed: upper body by +2.5 kg/+5 lb, lower body by +5 kg/+10 lb.
- Four or five days: The 4-day version omits the dedicated heavy barbell overhead press day; the 5-day version includes it.
- hitPR reset: For T1, 0–1 reps count as a result below the first progression threshold; for a separately stored T2 exercise, an incomplete block counts. After three such results in a row, hitPR reduces that exercise’s TM by 10%. This reset is an app adaptation rather than a verbatim original rule.
Pros & Limitations
+ A large amount of specific practice on the main barbell lifts
+ Clear weekly progression driven by performance on one heavy set
+ Four- and five-day versions built around the same core training logic
− Nine T1 sets plus eight T2 sets make sessions substantially more time- and fatigue-intensive than many other strength programs
− Even with the corrected accessory selection, the routine remains pressing- and main-lift-heavy by design
− Weekly linear TM increases become a poor fit once several main lifts stop progressing reliably for an extended period
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Front
Back
Front Delts
34
Triceps
32.5
Chest
30
Glutes
25.5
Quads
24
Side Delts
12.5
Biceps
12.5
Upper Traps
8.5
Forearms
8.5
Adductors
8.5
Hamstrings
8.5
Lower Back
8.5
Lats
7.5
Upper Back
6
Core
6
Rear Delts
4.5
Variant
Plan Structure
Your Training Max (TM)
Enter your TM for each lift and every percentage gets its weight, rounded to 2,5 kg. The values stay in this tab and are not stored anywhere.
barbell bench press · volume
4 exercises · 24 sets · ~1h 13min
barbell overhead press
T2Rest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 50% | 6 |
| 2 | 60% | 5 |
| 3 | 70% | 3 |
| 4 | 70% | 5 |
| 5 | 70% | 7 |
| 6 | 70% | 4 |
| 7 | 70% | 6 |
| 8 | 70% | 8 |
cable pulldown
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 8
sets × reps
No cable station available: Choose chin-up.
dumbbell biceps curl
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
4 × 8
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell squat
4 exercises · 23 sets · ~1h 10min
barbell squat
T1AMRAP Progression
| Set | % TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ |
| 4 | 90% | 3 |
| 5 | 85% | 3 |
| 6 | 80% | 3 |
| 7 | 75% | 5 |
| 8 | 70% | 5 |
| 9 | 65% | 5 |
barbell sumo deadlift
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 50% | 5 |
| 2 | 60% | 5 |
| 3 | 70% | 3 |
| 4 | 70% | 5 |
| 5 | 70% | 7 |
| 6 | 70% | 4 |
| 7 | 70% | 6 |
| 8 | 70% | 8 |
lever leg extension
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 8
sets × reps
hanging leg raise
Rep ProgressionRest 90 sec
3 × 12
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell overhead press
4 exercises · 24 sets · ~1h 13min
barbell overhead press
T1AMRAP Progression
| Set | % TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ |
| 4 | 90% | 3 |
| 5 | 85% | 3 |
| 6 | 80% | 3 |
| 7 | 75% | 5 |
| 8 | 70% | 5 |
| 9 | 65% | 5 |
barbell incline bench press
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 40% | 6 |
| 2 | 50% | 5 |
| 3 | 60% | 3 |
| 4 | 60% | 5 |
| 5 | 60% | 7 |
| 6 | 60% | 4 |
| 7 | 60% | 6 |
| 8 | 60% | 8 |
dumbbell lateral raise
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
4 × 12
sets × reps
cable seated row
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 12
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell deadlift
4 exercises · 23 sets · ~1h 9min
barbell deadlift
T1AMRAP Progression
| Set | % TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ |
| 4 | 90% | 3 |
| 5 | 85% | 3 |
| 6 | 80% | 3 |
| 7 | 75% | 3 |
| 8 | 70% | 3 |
| 9 | 65% | 3 |
barbell front squat
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 35% | 5 |
| 2 | 45% | 5 |
| 3 | 55% | 3 |
| 4 | 55% | 5 |
| 5 | 55% | 7 |
| 6 | 55% | 4 |
| 7 | 55% | 6 |
| 8 | 55% | 8 |
chin-up
Rep ProgressionRest 90 sec
3 × 8
sets × reps
If you cannot yet complete 3×8: Choose cable pulldown.
wheel rollout
Rep ProgressionRest 90 sec
3 × 8
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell bench press · heavy
4 exercises · 24 sets · ~1h 12min
barbell bench press
T1AMRAP Progression
| Set | % TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ |
| 4 | 90% | 3 |
| 5 | 85% | 5 |
| 6 | 80% | 3 |
| 7 | 75% | 5 |
| 8 | 70% | 3 |
| 9 | 65% | 5 |
barbell close-grip bench press
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 40% | 6 |
| 2 | 50% | 5 |
| 3 | 60% | 3 |
| 4 | 60% | 5 |
| 5 | 60% | 7 |
| 6 | 60% | 4 |
| 7 | 60% | 6 |
| 8 | 60% | 8 |
cable pushdown
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 8
sets × reps
dumbbell hammer curl
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
4 × 8
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell bench press · volume
4 exercises · 24 sets · ~1h 13min
barbell bench press
T1
| Set | % TM | Reps |
|---|---|---|
| 1 | 65% | 8 |
| 2 | 75% | 6 |
| 3–5 | 85% | 4 |
| 6 | 80% | 5 |
| 7 | 75% | 6 |
| 8 | 70% | 7 |
| 9 | 65% | 8+ |
barbell overhead press
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 50% | 6 |
| 2 | 60% | 5 |
| 3 | 70% | 3 |
| 4 | 70% | 5 |
| 5 | 70% | 7 |
| 6 | 70% | 4 |
| 7 | 70% | 6 |
| 8 | 70% | 8 |
cable pulldown
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 8
sets × reps
No cable station available: Choose chin-up.
dumbbell biceps curl
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
4 × 8
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell squat
4 exercises · 23 sets · ~1h 10min
barbell squat
T1AMRAP Progression
| Set | % TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ |
| 4 | 90% | 3 |
| 5 | 85% | 3 |
| 6 | 80% | 3 |
| 7 | 75% | 5 |
| 8 | 70% | 5 |
| 9 | 65% | 5 |
barbell sumo deadlift
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 50% | 5 |
| 2 | 60% | 5 |
| 3 | 70% | 3 |
| 4 | 70% | 5 |
| 5 | 70% | 7 |
| 6 | 70% | 4 |
| 7 | 70% | 6 |
| 8 | 70% | 8 |
lever leg extension
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 8
sets × reps
hanging leg raise
Rep ProgressionRest 90 sec
3 × 12
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell bench press · heavy
4 exercises · 24 sets · ~1h 12min
barbell bench press
T1AMRAP Progression
| Set | % TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ |
| 4 | 90% | 3 |
| 5 | 85% | 5 |
| 6 | 80% | 3 |
| 7 | 75% | 5 |
| 8 | 70% | 3 |
| 9 | 65% | 5 |
barbell close-grip bench press
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 40% | 6 |
| 2 | 50% | 5 |
| 3 | 60% | 3 |
| 4 | 60% | 5 |
| 5 | 60% | 7 |
| 6 | 60% | 4 |
| 7 | 60% | 6 |
| 8 | 60% | 8 |
cable pushdown
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 8
sets × reps
cable seated row
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
4 × 8
sets × reps
“+” means as many clean reps as possible (AMRAP).
barbell deadlift
4 exercises · 23 sets · ~1h 9min
barbell deadlift
T1AMRAP Progression
| Set | % TM | Reps |
|---|---|---|
| 1 | 75% | 5 |
| 2 | 85% | 3 |
| 3 | 95% | 1+ |
| 4 | 90% | 3 |
| 5 | 85% | 3 |
| 6 | 80% | 3 |
| 7 | 75% | 3 |
| 8 | 70% | 3 |
| 9 | 65% | 3 |
barbell front squat
T2Linear ProgressionRest 2 min
| Set | % TM | Reps |
|---|---|---|
| 1 | 35% | 5 |
| 2 | 45% | 5 |
| 3 | 55% | 3 |
| 4 | 55% | 5 |
| 5 | 55% | 7 |
| 6 | 55% | 4 |
| 7 | 55% | 6 |
| 8 | 55% | 8 |
chin-up
Rep ProgressionRest 90 sec
3 × 8
sets × reps
If you cannot yet complete 3×8: Choose cable pulldown.
wheel rollout
Rep ProgressionRest 90 sec
3 × 8
sets × reps
“+” means as many clean reps as possible (AMRAP).
Based on nSuns LP, published in 2016 by Reddit user u/nSuns. The program combines 5/3/1-inspired percentage work with very high weekly main-lift volume. hitPR is not affiliated with the creator.
Program overview on The Fitness WikiTalk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
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