Above the Ceiling — Press Day
Chest-led dumbbell push day. Incline press (its last set becomes a leverage ladder during the accumulation block), flat press, flyes, lateral raises, 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 | Incline Dumbbell Press Lead movement. Deep loaded stretch, controlled eccentric, no bounce. Set 4 is the leverage ladder set when the week calls for it. Leverage ladder rungs, in order: current incline angle, steeper incline, three-second eccentric. 1 warm-up set first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Dumbbell Bench Press Mid-chest volume. Elbows ~45° from torso, full lockout, no bar path drift. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Dumbbell Flyes Stretch-position isolation. Slight elbow bend held constant, stop the concentric short of the bells touching. Full range only — no partials. 3 × 14–12 · rest 1:15 | 3 | 14–12 | 1:15 |
| 04 | Side Lateral Raise Slight forward lean, lead with the elbows, stop at shoulder height. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Long-head triceps at length. Upper arms pinned to the torso, 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
Order is fixed — the leverage ladder only works while the incline press is fresh. Set 4 becomes that ladder only in the weeks the program names: prescribed reps on the incline, bench dropped flat with the same bells, then the floor, no rest beyond repositioning. Every other week set 4 is an ordinary straight set. Never append partials to flyes; the loaded stretch is already the stimulus. Everything else is a straight set stopped at its listed RPE. Equipment swaps. Bench will not incline: run the incline press flat and the flyes as a floor flye — same load, one extra rep per set for the shorter range. The session keeps a horizontal push as its primary.
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 — Press Day template?
Order is fixed — the leverage ladder only works while the incline press is fresh. 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 — Press Day, and how long does it take?
Above the Ceiling — Press Day runs 5 movements and about 15 working sets, roughly 58 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 Press Day version different?
Above the Ceiling — Press Day is the press 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