Conjugate Dynamic-Effort Upper
Westside dynamic-effort upper day. Speed bench (9 × 3 at 50-60% on rotating grips, short rest), then heavy triceps, upper-back, lat and shoulder supplements. Explosive bar speed, not load. ~75 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 Speed bench. Week-1 = 9 × 3 at ~50% 1RM, every rep MAXIMALLY fast, ~45 s rest, rotating grip every 3 sets (close/medium/wide). Stop adding sets when bar speed drops. Wave is 50/55/60% over 3 weeks. 2 warm-up sets first 9 × 3 · rest 45s | 9 | 3 | 45s |
| 02 | Lying Triceps Press Heavy triceps — the lockout driver. 4 × 8 RPE 8-9. Lower to the forehead/behind the head, full elbow extension. Sub Tate press if elbows complain. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 03 | Standing Military Press Overhead pressing volume for shoulder strength + bench carryover. 4 × 6-8 RPE 8. Strict, full lockout, braced trunk. 4 × 8–6 · rest 2 min | 4 | 8–6 | 2 min |
| 04 | One-Arm Dumbbell Row Upper-back / lat thickness. 3 × 10-12 per side RPE 8. Full stretch and squeeze — back mass stabilizes the speed bar. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 05 | Face Pull Rear-delt / external-rotation restoration. 3 × 15-20 RPE 7-8. Shoulder health volume — high rep, controlled. 3 × 20–15 · rest 1 min | 3 | 20–15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Speed bench is gated by bar speed, not RPE — every rep maximally explosive. The % wave is 50/55/60% over three weeks then resets; the program week sets it. Rotate grip across the nine sets (3 close / 3 index-on-rings / 3 wide). Rest ~45 s; the instant speed drops, stop — never grind dynamic reps. Triceps are the lockout driver: train heavy (5-8 reps RPE 8-9), not a pump. Sub Tate press if elbows are irritated. Bands (if available): loop on the speed bar, drop straight weight to 40-50%; works without them.
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 Conjugate Dynamic-Effort Upper template?
Speed bench is gated by bar speed, not RPE — every rep maximally explosive. 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 Conjugate Dynamic-Effort Upper, and how long does it take?
Conjugate Dynamic-Effort Upper runs 5 movements and about 23 working sets, roughly 68 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