Torso Maintenance (Arms Block)
Maintenance push/pull day for an arms specialization block: incline press, row, lat pulldown, lateral raise, face pull. Chest, back, and shoulders held at MEV so they retain size while the arms drive to MRV. Placed away from arm days to limit elbow-flexor/-extensor overlap. ~45 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 Upper-chest maintenance. Controlled, cap at RPE 8. 1 warm-up set first 2 × 10 · rest 2 min | 2 | 10 | 2 min |
| 02 | Wide-Grip Lat Pulldown Drive elbows down, keep biceps passive. Lat width. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 03 | Seated Cable Rows Mid-back. Lead with the elbows, no biceps curl. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 04 | Side Lateral Raise Delt-only. Lead with the elbow, no momentum. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 05 | Face Pull Rear delts + external rotators. High elbows. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Maintenance day — preserve the torso, do not progress it, minimize arm carryover. Run 1-2 hard sets per movement at RPE 8; hold loads constant across the block, only nudge up if a set lands ≤RPE 7. On pulldowns and rows drive with the elbows, not by curling the bar — keep biceps passive. Lateral and face-pull work is delt-only. Skip direct arm isolation; the two arms days own that volume. If elbow tendons feel beat up, drop the heaviest pressing set and keep the pulls. Matched-RPE machine/cable swaps are fine.
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 Torso Maintenance (Arms Block) template?
Maintenance day — preserve the torso, do not progress it, minimize arm carryover. 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 Torso Maintenance (Arms Block), and how long does it take?
Torso Maintenance (Arms Block) runs 5 movements and about 10 working sets, roughly 42 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 Arms Block version different?
Torso Maintenance (Arms Block) is the arms block 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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Aleks · Coach
Proposal — add weight