Volume Bench Day
Hypertrophy-biased press session for the bench block. Higher-rep competition bench, incline barbell, dumbbell flyes, plus upper-back and triceps accessory volume. ~17 working sets, ~65 min.
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 Moderate load, higher reps — the block's volume driver. 2 warm-up sets first 4 × 10 · rest 2 min | 4 | 10 | 2 min |
| 02 | Barbell Incline Bench Press - Medium Grip Upper-chest and front-delt size. 1 warm-up set first 3 × 10 · rest 1:45 | 3 | 10 | 1:45 |
| 03 | Dumbbell Flyes Stretch-loaded chest finisher, slow eccentric, final set AMRAP. 3 × 12, last AMRAP · rest 1:15 | 3 | 12–AMRAP | 1:15 |
| 04 | Seated Cable Rows Upper-back volume to balance the pressing. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 05 | Face Pull Rear-delt and rotator-cuff insurance under pressing load. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 06 | Triceps Pushdown Triceps finisher, final set AMRAP. 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
Accumulate pressing volume, not maximal load — comp bench at 8-10 reps, ~2 RIR, off logged history. Shorter rest (90-120s) keeps density high. Flyes are stretch-loaded — slow eccentric, no bouncing. Seated row and face pull are mandatory upper-back insurance under the week's pressing — do not skip. Final flye and pushdown sets are AMRAP at RPE 9.5. Add reps before load; bump +1.25 kg only once the top of every range is hit at <=RPE 8. Sub DB bench for comp bench if shoulders are cranky.
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 Volume Bench Day template?
Accumulate pressing volume, not maximal load — comp bench at 8-10 reps, ~2 RIR, off logged history. 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 Volume Bench Day, and how long does it take?
Volume Bench Day runs 6 movements and about 18 working sets, roughly 72 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
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