nSuns LP 5-Day Row Variant

Five lifting days add barbell pulls to high-volume presses, squats and deadlifts, with rep-outs guiding max increases.

Original program

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Details

The program’s usual settings

One-rep maxes

kg
1-rep max
kg
1-rep max
kg
1-rep max
kg
1-rep max
kg
1-rep max

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Week 1, day 1

Monday
  • Barbell bench press
    1. 50×8
    2. 57.5×6
    3. 65×4
    4. 65×4
    5. 65×4
    6. 60×5
    7. 57.5×6
    8. 52.5×7
    9. 50×8+
  • Barbell row
    1. 50×8
    2. 57.5×6
    3. 65×4
    4. 65×4
    5. 65×4
    6. 62.5×5
    7. 57.5×6
    8. 55×7
    9. 50×8+
  • Barbell overhead press
    1. 22.5×6
    2. 27.5×5
    3. 32.5×3
    4. 32.5×5
    5. 32.5×7
    6. 32.5×4
    7. 32.5×6
    8. 32.5×8

Week 1, day 2

Tuesday
  • Back squat
    1. 77.5×5
    2. 87.5×3
    3. 97.5×1+
    4. 92.5×3
    5. 87.5×3
    6. 82.5×3
    7. 77.5×5
    8. 72.5×5
    9. 67.5×5+
  • Deficit conventional deadlift
    1. 67.5×5
    2. 80×5
    3. 92.5×3
    4. 92.5×5
    5. 92.5×7
    6. 92.5×4
    7. 92.5×6
    8. 92.5×8

Here, in week 1, nSuns LP 5-Day Row Variant asks you: “Squat: next training max increase (from your 1+ set)” Only you can answer that, so Catalyst doesn’t guess: in the app, you answer and the program carries on.

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 1 week, if every set is done as written.

nSuns LP 5-Day Row Variant asks for your choice as you go, so there is no fixed line to draw ahead of your answers.

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals17
  • Latissimus dorsi9
  • Pectorals9
  • Quadriceps9
  • Scapular retractors9
  • Triceps8 + 9
  • Deltoids8
  • Hamstrings8
  • Serratus anterior17
  • Spinal erectors17
  • Adductors9
  • Anterior deltoids9
  • Biceps9
  • Posterior deltoids9
  • Upper trapezius8

The schedule

5 workouts a week, on Mon, Tue, Wed, Thu, Fri.

WeekMonTueWedThuFri
1day 1day 2day 3day 4day 5

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Start with ninety percent of each one-rep max, rounded upward to your chosen increment, then round work weights to the nearest increment. At the rep-out, zero or one extra rep keeps the training max unchanged, two or three allows five pounds more, four or five allows five to ten pounds, and six or more allows ten to fifteen pounds. Choose the increase within that range before using it. Plan assistance amounts yourself. Keep the supplemental work based on its assigned lift’s training max, including when different lifts share one.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Barbell
  • Deficit platform
  • Flat bench
  • Squat rack

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Find your program

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Every set ready. Every weight right.

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