Back Spec — Maintenance Push
Reduced-volume push to maintain chest, shoulders and triceps while back is prioritized: one heavy press, one incline, lateral raises and a triceps movement. Strength-retention dose, not growth. ~45 min.
Estimated session
- Movements 4
- 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 Anchor lift. +1.25 kg when both top sets ≤RPE 8. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Incline Dumbbell Press Upper-chest maintenance. Cut first if recovery is short. 1 warm-up set first 2 × 10 · rest 2 min | 2 | 10 | 2 min |
| 03 | Side Lateral Raise Strict, no swing. Medial-delt retention. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 04 | Triceps Pushdown Triceps retention. Full lockout each rep. 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
MAINTENANCE dose, not a growth day — keep set counts low and resist adding work; the recovery is reserved for the two back sessions. Train top sets hard (RPE 8-9) so intensity preserves strength, but cap sets per movement as written. Bench is the anchor: +1.25 kg when both top sets hit reps ≤RPE 8, else hold. Laterals strict and high-rep for delt retention. Sub Dumbbell Bench Press if shoulders are cranky, matching reps. If back-day fatigue is high, drop the incline press before cutting any back volume.
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 Back Spec — Maintenance Push template?
MAINTENANCE dose, not a growth day — keep set counts low and resist adding work; the recovery is reserved for the two back sessions. 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 Back Spec — Maintenance Push, and how long does it take?
Back Spec — Maintenance Push runs 4 movements and about 11 working sets, roughly 52 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 Maintenance Push version different?
Back Spec — Maintenance Push is the maintenance push 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