Heavy Bench Day
Heavy press session for the bench specialization. Competition-grip bench worked up to a heavy top single/triple, board-press overload, close-grip back-off, plus rows and triceps. ~16 working sets, ~70 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 | Barbell Bench Press - Medium Grip Competition grip, paused. Work up to the heavy top set — this is the block intensity anchor. 3 warm-up sets first 2 × 3 · rest 3 min | 2 | 3 | 3 min |
| 02 | Board Press Lockout overload, ~5-10% over comp bench. Sub pin press if shoulders flare. 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 03 | Close-Grip Barbell Bench Press Triceps-biased back-off, elbows tucked. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Bent Over Barbell Row Heavy pull to balance the pressing volume. 1 warm-up set first 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 05 | Cable Rope Overhead Triceps Extension Long-head triceps finisher, final set AMRAP. 3 × 12, last AMRAP · rest 1:15 | 3 | 12–AMRAP | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Drive 1RM strength here — top comp-bench set is the block's intensity reference, set off logged e1RM, not feel. Long rest (3 min) before heavy presses; stop a set the instant bar speed drops, never grind. Board press ~5-10% over comp bench to overload the lockout. Close-grip back-off is triceps volume — elbows tucked, 2 RIR. If shoulders flare on board press, swap to pin press at matched load. Add +1.25 kg to the comp-bench top set next week only if it hit reps at <=RPE 8.
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 Heavy Bench Day template?
Drive 1RM strength here — top comp-bench set is the block's intensity reference, set off logged e1RM, not feel. 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 Heavy Bench Day, and how long does it take?
Heavy Bench Day runs 5 movements and about 14 working sets, roughly 67 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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