Dumbbell Strong — Upper Power
DB-only upper power day. Heavy flat DB press and one-arm row in the 5-6 zone, Arnold press, weighted dip-pattern triceps, heavy curls. Long rests, ~55 min, 6 movements.
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 | Dumbbell Bench Press Primary press. Pause on chest, drive up. 3 top sets at 5-6 reps. 2 warm-up sets first 3 × 6–5 · rest 3 min | 3 | 6–5 | 3 min |
| 02 | One-Arm Dumbbell Row Unilateral overload lever. Heavy, controlled, full stretch at bottom. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Arnold Dumbbell Press Seated, full rotation. Strength-led shoulder press, 6-8 reps. 3 × 8–6 · rest 2 min | 3 | 8–6 | 2 min |
| 04 | Hammer Curls Heavy neutral-grip curls, strict, 6-8 reps. 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 05 | Lying Dumbbell Tricep Extension Heavy skull-crusher pattern, control eccentric, 6-8 reps. 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
| 06 | Decline Crunch Controlled, no swing. Hold a DB on the chest if bodyweight is easy. 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
Power here means heaviest ownable DBs for 5-6 reps, not failure: drive flat DB press and one-arm row off a 2-rep-in-reserve top set, rest 3 min, bail the moment a rep slows or form breaks. One-arm row is the overload lever — when both DBs cap out bilaterally, load each arm heavier unilaterally and brace hard on the bench. Press from a slight pause on the chest, no bounce. Sub DB floor press if no bench; keep reps. Arnold press and curls stay heavy but submaximal support work.
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 Power template?
Power here means heaviest ownable DBs for 5-6 reps, not failure: drive flat DB press and one-arm row off a 2-rep-in-reserve top set, rest 3 min, bail the moment a rep slows or form breaks. 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 Power, and how long does it take?
Dumbbell Strong — Upper Power runs 6 movements and about 16 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.
03What makes the Upper Power version different?
Dumbbell Strong — Upper Power is the upper power 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