SpreadLift

Run nSuns from your phone without the spreadsheet breaking

nSuns is a popular free spreadsheet program. You enter your maxes once, the sheet works out every set, and you follow it. That's easy on a laptop. On a phone, between sets, with chalky fingers, it's much easier to break.

SpreadLift is not affiliated with or endorsed by the creators of nSuns or GZCL; names used descriptively.

How the maths works (briefly)

  • The main lifts are worked as a percentage of a training max (TM).
  • The TM starts at 90% of your one-rep max.
  • Once a week there's an AMRAP set, and how many reps you get decides how much the TM goes up the next week. The original guidance is written in pounds: 0–1 reps, no increase; 2–3 reps, +5 lb; 4–5 reps, +5–10 lb; more than 5, +10–15 lb.

(Source: The Fitness Wiki, nSuns LP page, quoting the original post. Checked 19 October 2026.)

All of that runs on formulas. If one breaks, every weight after it is wrong.

What usually goes wrong on a phone

  1. Typing over a formula. You go to log reps, tap the wrong cell and replace a weight formula with a number. The sheet still looks fine, but next week's weights stop updating.
  2. Changing the wrong TM. The TM cells drive everything, and one mistyped digit changes the whole week.
  3. Units. The progression rules are in pounds. If you train in kg, decide what your sheet does with "+5 lb" before you start. Many lifters use the nearest loadable kg jump instead. Whatever you choose, use it consistently.
  4. Rounding you can't load. A sheet might give 83.4 kg. Your gym can't put that on a bar. See training max rounding explained.
  5. Offline gyms. Basement gyms with no signal and cloud-only spreadsheets don't mix.
  6. Lost place. Scrolling a wide sheet on a small screen makes it easy to read the wrong day's row.

A routine that keeps it intact

  • Keep a clean master copy and only log in a duplicate.
  • Lock or protect the formula cells if your spreadsheet app supports it.
  • Change the TM in one place only, once a week, after the AMRAP set.
  • Check that week's main-lift weights against your TM before the first set, for example "TM 127.5 × 75% ≈ 95.6, rounded to 95".
  • Load from the per-side number, not from the total. The free Plate Calculator (kg & lb) helps with that.

Or run the sheet in SpreadLift

SpreadLift runs lifting spreadsheet programs in your phone's browser. It keeps the sheet's own %/training-max maths, and it gets kg plates exactly right. There's nothing to install and no account needed to start.

- -

  • Importing your sheet and the first 2 weeks of any program are free.

Check your numbers and train safely

A spreadsheet is a tool, not a coach. Sanity-check every heavy set against your TM, pick a starting max you can actually lift well, and train with safeties or spotters.