nSuns on iPhone and Apple Watch

Two Plates runs the five-day nSuns 531 LP from the original spreadsheet. Nine sets a lift, every percentage computed off your training max, and one honest 1+ set a week deciding how far it climbs. Nine sets is a lot of logging, so each one is a single tap.

Free to download. Running nSuns is part of a one-time unlock, US$24.99. Never a subscription.

The five days

Bench · volumeBench Press · 9 sets · 65–85% waves, no 1+Overhead Press · T2 · 8 sets, 50–70%

SquatSquat · 9 sets · 1+ single at 95%Sumo Deadlift · T2 · 8 sets, 50–70% of deadlift TM

PressOverhead Press · 9 sets · 1+ at 95%Incline Bench Press · T2 · 40–60% of bench TM

DeadliftDeadlift · 9 sets · 1+ at 95%, triple back-offsFront Squat · T2 · 35–55% of squat TM

Bench · 1+Bench Press · 9 sets · 1+ at 95%Close-Grip Bench Press · T2 · 40–60%

Assistance is yours to choose. The sheet's own advice is to train it like bodybuilding.

The rules, run for you

Setting up

For each main lift, enter a recent hard set as weight × reps. Two Plates estimates your 1RM and sets the training max at 90%, the nSuns standard.

The 1+ set decides the week

On the squat, press, deadlift and second bench day, set three is a single at 95% of your training max, for as many reps as you have. Those reps set next week's training max, using the bands from the original sheet:

1+ set reps	Training max next week
0	holds
1–2	+2.5 kg
3–4	+5 kg
5 or more	+7.5 kg

Bench appears twice a week, but only one bench day moves the training max, so it never bumps twice. The T2 lifts ride the main lifts' training maxes and follow them up on their own.

What the app tells you

When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:

Squat1+ set

You hit 4 on the 1+ set → training max goes up 5 kg next week (nSuns rule).

Overhead Press1+ set

You hit 0 on the 1+ set → training max stays for another week (nSuns rule: no reps, no increase).

Logging it

All nine sets arrive filled in with their weights. One tap logs each. On the 1+ set the keypad is already up for the rep count.
RPE or RIR on any set, one tap on the keypad, if you track effort.
Plate math per side for the bars and plates you own, so the wave's changing weights never need arithmetic. Rest timers on your Lock Screen and in the Dynamic Island.
The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.

The proven programs list in Two Plates — The proven programs list. Reading every program's rules is free.

Two Plates on Apple Watch, one tap to confirm a set — One tap on the wrist logs the set.

Before you switch

What does it cost?

The logger is free with no caps, including building your own program. Running nSuns and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.

Do I need an Apple Watch?

No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.

Can I bring my history?

Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time.

Kilograms or pounds?

Either. Prescriptions follow the unit you train in and round to the plates you own.

Is this the official nSuns app?

No. Two Plates is not affiliated with nSuns or the other program authors. It runs the five-day program as the original spreadsheet lays it out. For the program itself, r/nSuns is the place.