nSuns 531 LP — Bench (T1) + OHP (T2)
nSuns bench day. T1 bench = the 9-set 5/3/1 LP wave (heavy AMRAP on set 3 drives weekly TM), then T2 overhead press 8 sets of volume. Plus chin-ups and triceps. ~20 working sets, ~75 min.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip T1 — 9-set nSuns wave off bench TM. Set 3 is the 1+ AMRAP (the weekly LP trigger); set 9 is a lighter AMRAP. 2 warm-up sets first 7 × AMRAP–AMRAP · rest 2 min–3 min | 7 | AMRAP–AMRAP | 2 min–3 min |
| 02 | Standing Military Press T2 — 8 volume sets off OHP TM. Final set AMRAP. Pressing carryover to the T1 bench. 1 warm-up set first 7 × 6–AMRAP · rest 2 min | 7 | 6–AMRAP | 2 min |
| 03 | Chin-Up Pulling balance for the pressing volume. Add load once bodyweight sets clear 10 clean reps. 3 × 8, last AMRAP · rest 1:30 | 3 | 8–AMRAP | 1:30 |
| 04 | Triceps Pushdown Triceps hypertrophy to support lockout. Crisp reps, short rest. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Compute all T1 loads off the bench training max (~85-90% true 1RM), not the 1RM; T2 off the OHP TM. The set-3 1+ AMRAP at ~85% TM (RPE 9-9.5, rack on form break) is the peak and the weekly LP trigger: 0-1 reps hold TM, 2-3 add 2.5 kg, 4+ add 5 kg next bench day; run the backoffs honestly. T2 OHP — keep bar speed crisp, final set AMRAP. Sub close-grip bench for T1 if shoulders flare, matched load. Microplates required.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the nSuns 531 LP — Bench (T1) + OHP (T2) template?
Compute all T1 loads off the bench training max (~85-90% true 1RM), not the 1RM; T2 off the OHP TM. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is nSuns 531 LP — Bench (T1) + OHP (T2), and how long does it take?
nSuns 531 LP — Bench (T1) + OHP (T2) runs 4 movements and about 20 working sets, roughly 75 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the T2 version different?
nSuns 531 LP — Bench (T1) + OHP (T2) is the t2 cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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