Advanced Cut Upper — Frequency Retention
The second weekly upper hit in the Advanced Cut. Flat barbell bench and one-arm rows keep the second frequency dose heavy; overhead press, pulldown and arm work fill the autoregulated volume. ~55 min, 6 exercises.
Estimated session
- Movements 6
- 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 Bench Press - Medium Grip Flat — distinct from the incline on Push day. Tight setup, brief pause, full ROM. Keep it heavy; this is the second chest dose. 3 warm-up sets first 3 × 7 · rest 3 min | 3 | 7 | 3 min |
| 02 | One-Arm Dumbbell Row Braced on the bench, pull to the hip, full stretch each rep. Heavy and controlled — the second back dose of the week. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Dumbbell Shoulder Press Seated, braced, press in a slight arc to lockout. Full ROM, no partial reps to chase load. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Wide-Grip Lat Pulldown Neutral or close grip preferred here to vary the stimulus from Pull day's wide grip. Full stretch, drive elbows down. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 05 | Dumbbell Bicep Curl Superset with the pushdown — alternate with no rest between, rest after the pushdown. Strict, full ROM. 3 × 12 · rest 0s | 3 | 12 | 0s |
| 06 | Triceps Pushdown Superset partner — elbows pinned, full lockout. Rest 60 s after this, then back to curls. 3 × 12, last AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Second upper frequency dose — different movements from Push/Pull, capped at RPE 8 on the compounds (flat bench, one-arm row). Hold week-1 loads while reps stay in range; frequency, not per-session volume, is what defends the lifts on a deficit. The biceps/triceps superset (supersetGroup 1) saves time and drives the metabolite volume that the per-week instructions trim first. DB press and pulldown run to RPE 9. Sub machine press for DB shoulder press; sub chest-supported row for one-arm row if lower back is taxed from the leg days.
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 Advanced Cut Upper — Frequency Retention template?
Second upper frequency dose — different movements from Push/Pull, capped at RPE 8 on the compounds (flat bench, one-arm row). 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 Advanced Cut Upper — Frequency Retention, and how long does it take?
Advanced Cut Upper — Frequency Retention runs 6 movements and about 18 working sets, roughly 73 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 Frequency Retention version different?
Advanced Cut Upper — Frequency Retention is the frequency retention 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
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