Dumbbell Strong — Upper Hypertrophy
DB-only upper volume day. Incline press, two-DB row, lateral raises with myo-reps, rear delts, supersetted curls and triceps, DB pullover. Short rests, ~55 min, 7 movements.
Estimated session
- Movements 7
- 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 Compound press, loaded stretch at bottom. 8-12 reps. 1 warm-up set first 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 02 | Bent Over Two-Dumbbell Row Compound pull, squeeze shoulder blades, flat back. 10-12 reps. 1 warm-up set first 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 03 | Side Lateral Raise Myo-reps — first set to RPE 9, then 3-4 rest-pause minisets of 3-5. 4 × 15–3 · rest 15s–1:30 | 4 | 15–3 | 15s–1:30 |
| 04 | Seated Bent-Over Rear Delt Raise Rear delts, slight elbow bend, lead with pinkies. 12-15 reps. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Dumbbell Bicep Curl Superset with triceps. Strict, full supination at top. 10-12 reps. 3 × 12–10 · rest 30s | 3 | 12–10 | 30s |
| 06 | Standing Dumbbell Triceps Extension Superset with curl. Overhead, full stretch, elbows tucked. 10-12 reps. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 07 | Straight-Arm Dumbbell Pullover Loaded-stretch finisher for chest/lats. Slow eccentric. 12-15 reps. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Volume day: 10-15 reps at RPE 8-9, rest 60-90s, isolations to RPE 9-9.5 on the last set. Lateral raise runs myo-reps — first set RPE 9, rest 15s, then 3-4 mini-sets of 3-5 to extend past failure without heavier DBs. Incline press and pullover: load the bottom stretch, controlled eccentric. Sub seated DB press if no incline bench. When reps clear the top of the range at RPE 8, add a DB increment.
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 Dumbbell Strong — Upper Hypertrophy template?
Volume day: 10-15 reps at RPE 8-9, rest 60-90s, isolations to RPE 9-9.5 on the last set. 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 Dumbbell Strong — Upper Hypertrophy, and how long does it take?
Dumbbell Strong — Upper Hypertrophy runs 7 movements and about 22 working sets, roughly 70 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 Upper Hypertrophy version different?
Dumbbell Strong — Upper Hypertrophy is the upper hypertrophy 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