nSuns 531 LP — Deadlift (T1) + Front Squat (T2)
nSuns deadlift day. T1 conventional deadlift = the 9-set 5/3/1 LP wave (heavy AMRAP on set 3 drives weekly TM), then T2 front squat 8 sets of volume. Plus barbell rows. ~17 working sets, ~75 min.
Estimated session
- Movements 3
- 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 Deadlift T1 — 9-set nSuns wave off deadlift TM. Set 3 is the 1+ AMRAP (the weekly LP trigger, capped ~5 reps); set 9 is a lighter AMRAP. 2 warm-up sets first 7 × AMRAP–AMRAP · rest 2:30–3:30 | 7 | AMRAP–AMRAP | 2:30–3:30 |
| 02 | Front Barbell Squat T2 — 8 volume sets off a front-squat TM (~80% of back-squat TM). Elbows high, upright torso. Final set AMRAP. 1 warm-up set first 7 × 5–AMRAP · rest 2 min | 7 | 5–AMRAP | 2 min |
| 03 | Bent Over Barbell Row Horizontal pull for upper-back mass and deadlift lockout support. Hinge ~45 deg, no jerking. 3 × 8, last AMRAP · rest 1:30 | 3 | 8–AMRAP | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
All loads off the deadlift TM (~85-90% true 1RM), not the 1RM. T1 set-3 1+ AMRAP at ~85% TM is the LP trigger — cap it at ~5 reps even if more are there (fatigue/form decay outrun gain); reset each rep, no touch-and-go, rack on lumbar rounding. TM increment off that AMRAP: 0-1 hold, 2-3 +5 kg, 4+ +7.5 kg next deadlift day. T2 front squat loads off a front-squat TM (~80% of back-squat TM) — elbows high; sub goblet or Zercher if wrist mobility limits the rack.
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 — Deadlift (T1) + Front Squat (T2) template?
All loads off the deadlift TM (~85-90% true 1RM), not the 1RM. 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 — Deadlift (T1) + Front Squat (T2), and how long does it take?
nSuns 531 LP — Deadlift (T1) + Front Squat (T2) runs 3 movements and about 17 working sets, roughly 70 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 — Deadlift (T1) + Front Squat (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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