nSuns 4 Day Workout Program: Track T1, T2, and Training Maxes

nSuns At a Glance

How nSuns 4 Day LP Works

The common nSuns 4 Day LP setup is a weekly linear progression plan inspired by 5/3/1-style percentage work. Instead of one simple top set, each session includes a longer sequence of T1 sets plus a secondary T2 lift.

• Bench day pairs bench press with overhead press volume.
• Squat day pairs squat with sumo deadlift volume.
• Second bench day gives bench a heavier intensity exposure and close-grip bench volume.
• Deadlift day pairs deadlift with front squat volume.

That structure is why this import is a folder, not a mesocycle. You get four reusable workout templates and can place them in the week according to your schedule.

Training Maxes

nSuns depends on training maxes rather than guessing every work-set weight from scratch. Start conservatively, especially if you are importing the program after time away from heavy barbell work.

In Olympian, repeated lift exposures can share the same training max group. Both bench T1 slots use the same bench base weight, so a bench progression update does not live on only one day by accident.

What The Import Includes

• Bench + Press: bench T1 volume and shoulder press T2 work.
• Squat + Sumo Deadlift: squat T1 work and sumo deadlift T2 work.
• Bench + Close-Grip Bench: bench T1 intensity and close-grip bench T2 work.
• Deadlift + Front Squat: deadlift T1 work and front squat T2 work.

The import focuses on the programmed barbell work. Accessory work is intentionally left flexible so you can add rows, chins, arms, abs, or recovery-friendly hypertrophy work based on what you need.

How Olympian Runs It

• Special Progression stores the percentage targets on each T1 and T2 item.
• Rep targets stay attached to every programmed set, including AMRAP sets.
• T1 lifts use rep-threshold base weight updates instead of ordinary double progression.
• Shared training max groups keep repeated T1 lifts connected across workout templates.
• Workout logging keeps the program readable on mobile instead of forcing spreadsheet maintenance mid-session.

Bottom Line

nSuns 4 Day LP is powerful because it is specific: high practice frequency, planned percentages, and performance-driven training max changes. It also becomes messy when the spreadsheet becomes the workout.

Olympian turns the program into app-ready templates with shared training maxes and automatic Special Progression logic, while keeping accessories flexible enough to match your recovery.