DUP — Upper Heavy
The heavy wave of the upper undulation: bench and overhead press in the 3-5 zone, heavy rows and pulldowns, then a short low-rep arm finisher. Strength-led, long rests. ~55 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 Primary heavy lift. Work up to the 3-5 rep top sets at RPE 8-9. 3 warm-up sets first 3 × 5–3 · rest 3:30 | 3 | 5–3 | 3:30 |
| 02 | Standing Military Press Strict heavy overhead, 4-6 reps, no leg drive. 1 warm-up set first 2 × 5 · rest 3 min | 2 | 5 | 3 min |
| 03 | Bent Over Barbell Row Heavy horizontal pull, 5-6 reps. Straps allowed. 1 warm-up set first 2 × 6–5 · rest 3 min | 2 | 6–5 | 3 min |
| 04 | Wide-Grip Lat Pulldown Heavy vertical pull, 6-8 reps. 2 × 8–6 · rest 2 min | 2 | 8–6 | 2 min |
| 05 | Barbell Curl Low-rep strength curl, 6-8 reps. 2 × 8–6 · rest 1:15 | 2 | 8–6 | 1:15 |
| 06 | Close-Grip Barbell Bench Press Triceps strength, 6-8 reps. 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Heavy wave: bench and overhead press run 3-5 reps at RPE 7-9, the week's top intensity on these lifts. Bench is the priority — rest it 3-4 min and bail any set when bar speed drops; never grind on the heavy day. Rows and pulldowns are heavy (5-6 reps), let straps carry grip. Keep curls and pushdowns to 6-8 hard reps — they support the presses, not the focus. Sub close-grip bench or DB press if a straight bar bothers the shoulder; match the rep target and RPE.
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 DUP — Upper Heavy template?
Heavy wave: bench and overhead press run 3-5 reps at RPE 7-9, the week's top intensity on these lifts. 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 DUP — Upper Heavy, and how long does it take?
DUP — Upper Heavy runs 6 movements and about 13 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 Heavy version different?
DUP — Upper Heavy is the upper heavy 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