nSuns 531 LP — OHP (T1) + Incline Bench (T2)
nSuns press day. T1 overhead press = the 9-set 5/3/1 LP wave (heavy AMRAP on set 3 drives weekly TM), then T2 incline bench 8 sets of volume. Plus lat pulldown and curls. ~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 | Standing Military Press T1 — 9-set nSuns wave off OHP TM. Set 3 is the 1+ AMRAP (the weekly LP trigger); set 9 is a lighter AMRAP. No leg drive. 2 warm-up sets first 7 × AMRAP–AMRAP · rest 2 min–3 min | 7 | AMRAP–AMRAP | 2 min–3 min |
| 02 | Barbell Incline Bench Press - Medium Grip T2 — 8 volume sets off an incline TM. Final set AMRAP. Upper-chest carryover to the overhead press. 1 warm-up set first 7 × 6–AMRAP · rest 2 min | 7 | 6–AMRAP | 2 min |
| 03 | Wide-Grip Lat Pulldown Vertical pull to balance two pressing days. Full stretch, drive elbows down. 3 × 10, last AMRAP · rest 1:15 | 3 | 10–AMRAP | 1:15 |
| 04 | Barbell Curl Strict biceps volume. No swing, control the eccentric. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
All T1 loads off the OHP training max (~85-90% true 1RM), not the 1RM. Set-3 1+ AMRAP at ~85% TM (RPE 9-9.5, no leg drive, rack on form break) is the peak; backoff sets follow. That set-3 AMRAP count is the weekly LP trigger: 0-1 reps hold TM, 2+ add 1.25 kg microplate next OHP day — OHP progresses slowest, never force 2.5 kg. T2 incline runs off a separate incline TM; if the shoulder is fatigued from bench day, sub T2 to flat dumbbell bench at matched volume. Curls strict, no swing.
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 — OHP (T1) + Incline Bench (T2) template?
All T1 loads off the OHP training max (~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 — OHP (T1) + Incline Bench (T2), and how long does it take?
nSuns 531 LP — OHP (T1) + Incline Bench (T2) runs 4 movements and about 20 working sets, roughly 74 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 — OHP (T1) + Incline Bench (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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