Above the Ceiling — Overhead Day
Vertical-push and delt day. Dumbbell shoulder press, floor press, incline-supported one-arm lateral raise, shrugs, seated overhead triceps. Five movements, 50-60 min.
Estimated session
- Movements 5
- 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 | Dumbbell Shoulder Press Strict, seated or standing. Full lockout, controlled descent to ear height. Leverage ladder rungs, in order: seated with back support, seated unsupported, standing strict. 1 warm-up set first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Dumbbell Floor Press Elbows tucked for triceps bias. Pause with the upper arms on the floor, then drive. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | One-Arm Incline Lateral Raise Per side, shoulder pinned to the pad, arm parallel to the floor at the top. Last set carries the week's named technique — one, never both. 3 × 15–12 · rest 1 min–1:15 | 3 | 15–12 | 1 min–1:15 |
| 04 | Dumbbell Shrug Straight arms, shoulders straight up, one-second hold at the top. No rolling. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Second weekly triceps exposure. Upper arms pinned, full stretch at the bottom. 3 × 12–10 · rest 1 min | 3 | 12–10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Press strict — no leg drive, no lean back. Set the bench near 45 degrees for the one-arm lateral raise, keep the working shoulder pinned to the pad and run one side fully before the other. Its last set carries whichever technique the week names, never two, and runs as an ordinary straight set in every week that names none: the ladder finishes standing with the same bell, the partials continue in the bottom third of the arc. Equipment swaps. Bench will not incline: lean away from a doorframe on the free hand for the lateral raise, same load, one extra rep per set.
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 Above the Ceiling — Overhead Day template?
Press strict — no leg drive, no lean back. 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 Above the Ceiling — Overhead Day, and how long does it take?
Above the Ceiling — Overhead Day runs 5 movements and about 15 working sets, roughly 57 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 Overhead Day version different?
Above the Ceiling — Overhead Day is the overhead day 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
Keep moving forward.
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
Proposal — add weight