Source
r/Fitness•
Microyourmacros

Can anyone recommend a program like nSuns, but with more of a lower body focus?

As the title says, I like the way the nSuns program is laid out but I need to focus more on my lower body. I'm not interested in running something like Starting Strength because I want to go 5 days a week.

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A bit about me, I had been trying to learn the big lifts for a long time with minimal success. I now know this was due to extreme lower body tightness, hip imbalance and a very underdeveloped back. After going to a series of personal trainers and physiotherapists, I found a good one who was able to diagnose my issues and recommend fixes. It's taken me a year of mobility work, but I believe I am very close to being able to lift correctly. Unfortunately, due to never really being able to do lower body work correctly, I'm a pretty top-heavy guy.

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To be honest I'm a little tempted to run nSuns as it is because I love OHP and bench press and I do believe that over time my legs would just catch up on that program. However, I do think my legs/lower back would benefit from a lot more volume than is typically recommended in the nSuns 5 day. I get I can accessorize that in, but I'd much rather do a program that is lower body focused until I feel a little more balanced.

Posted Dec 5, 2018, 9:52 PM UTC

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ElevenLongshipsCircus Arts•

I think my legs/lower back would benefit from a lot more volume than is typically recommended in the nSuns 5 day

Wow, that is something I never expected to hear.

24
ByizoBasket Weaving•

You could set up the weight %s up for squats the same way as you would for bench on the 5 day program. I'll use "volume" to denote the 3,5,7,4,6,8 rep sets with working weight, and "heavy" for the days with a 1+ set. Accessory lifts can remain the same correlated to the compound lifts. Do back on days 1 and 4.

Day 1: Squat volume, sumo deadlift(or other compound legwork) volume

Day 2: Bench heavy, OHP volume

Day 3: Conventional Deadlift heavy, Front Squat volume

Day 4: OHP heavy, Incline bench volume

Day 5: Squat heavy, sumo deadlift volume

8
MicroyourmacrosOP•

Thanks for the reply! Yeah this is along the lines of what I was thinking about. I'll give something like this a try and see how it goes.

2
tpcrb•

There is a 6 day version where you do some form of squatting 3 days a week

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inertia709•

I do think my legs/lower back would benefit from a lot more volume than is typically recommended in the nSuns 5 day.

Not all volume is created equal. Lower body compounds (especially sumo/conventional deadlift) are much more taxing on the body than upper body compounds. Most people find this program to have extremely high volume for both lower and upper body.

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That being said, if you want a 5 day program that focuses more on your lower body, do either the 6-day squat or deadlift version without the bench/OHP day and add in some more leg accessories.

3
terrytai88•

NSuns 6 day Deadlift or 6 day Squat, with more leg accessories? If you recover really well, you could interval spring on the recovery day.

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[deleted]•

[deleted]

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jlin23Powerlifting•

On the last day, I replaced close grip bench press with heavy glute bridges, since I honestly didn’t care for CG bench as a T2 lift. Glute bridges are also often neglected in leg training, but they probably target the glutes the best (and you can go pretty heavy on them too) But if u would like even more lower body focus, u could switch from conventional deadlift to sumo deadlift, which places more emphasis on your quads, Hams, and glutes than lower back

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