DUP — Upper Volume
The high-rep wave of the upper undulation: incline DB press and bench in the 8-12 zone, cable rows, plus lateral, curl and triceps volume. Size-led, shorter 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 | Incline Dumbbell Press Upper-chest volume, 8-12 reps, full stretch at the bottom. 1 warm-up set first 3 × 12–8 · rest 2 min | 3 | 12–8 | 2 min |
| 02 | Barbell Bench Press - Medium Grip Moderate flat bench, 8-12 reps at ~65-75% of heavy-day load. 1 warm-up set first 2 × 12–10 · rest 2 min | 2 | 12–10 | 2 min |
| 03 | Seated Cable Rows Horizontal pull volume, 10-12 reps, full stretch and squeeze. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Side Lateral Raise Side-delt volume, 12-20 reps; final set AMRAP. 3 × 18–AMRAP · rest 1 min | 3 | 18–AMRAP | 1 min |
| 05 | Hammer Curls Biceps/brachialis volume, 10-12 reps; final set AMRAP. 2 × 12, last AMRAP · rest 1 min | 2 | 12–AMRAP | 1 min |
| 06 | Triceps Pushdown Triceps volume, 12-15 reps; final set AMRAP. 2 × 15, last AMRAP · rest 1 min | 2 | 15–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Volume wave: presses run 8-12 reps at RPE 7-9, ~65-75% of the heavy-day load — moderate iron, more reps, 90-120 s rests, 45-75 s on isolations. Stop compound sets 1-2 reps shy until the last; take the final set of laterals, curls and pushdowns to a true AMRAP at RPE 9-9.5. Incline DB leads so the upper chest gets the freshest effort. Sub machine press for DB, barbell row for cable row if needed. This is the lightest pressing day — resist loading it like the heavy day.
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 Volume template?
Volume wave: presses run 8-12 reps at RPE 7-9, ~65-75% of the heavy-day load — moderate iron, more reps, 90-120 s rests, 45-75 s on isolations. 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 Volume, and how long does it take?
DUP — Upper Volume runs 6 movements and about 15 working sets, roughly 61 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 Volume version different?
DUP — Upper Volume is the upper volume 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