Above the Ceiling — Row Day
Horizontal-pull dumbbell day. Heavy one-arm row, two-dumbbell row, straight- arm pullover, seated rear-delt raise and chest-supported prone incline curl. 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 | One-Arm Dumbbell Row Heavy unilateral lead. One limb takes the whole load — this is the day's overload lever. Full stretch at the bottom of every rep. Leverage ladder rungs, in order: bench-braced, free-standing hip-hinge, dead-stop from the floor. 1 warm-up set first 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 02 | Bent Over Two-Dumbbell Row Bilateral mid-back volume. Flat back, torso still, squeeze the blades. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 03 | Straight-Arm Dumbbell Pullover Lats at length. Hips low, slow eccentric, arms near straight. Full range only — no partials on this movement. 3 × 14–12 · rest 1:15 | 3 | 14–12 | 1:15 |
| 04 | Seated Bent-Over Rear Delt Raise Rear delts. Torso fixed and forward, slight elbow bend, lead with the pinkies. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Dumbbell Prone Incline Curl Chest-supported, zero swing, arms hanging at full stretch. Last set carries the appended partials in the weeks the program names. 3 × 12–10 · rest 1 min–1:30 | 3 | 12–10 | 1 min–1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Row heavy first, then chase volume. On the one-arm row brace a hand and a knee on the bench, pull the elbow back and up, and reach full lat stretch at the bottom of every rep — this is the movement that buys overload once the bells cap out. Keep the two-dumbbell row strict. Partials belong only on the prone incline curl, last set, in the weeks the program names. Equipment swaps. Bench will not incline: run the prone incline curl chest-down over a flat bench set at its lowest angle, same load, and accept one fewer rep per set rather than adding 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 Above the Ceiling — Row Day template?
Row heavy first, then chase volume. 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 — Row Day, and how long does it take?
Above the Ceiling — Row Day runs 5 movements and about 15 working sets, roughly 55 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 Row Day version different?
Above the Ceiling — Row Day is the row 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