GenFit Day C — Bench + Hypertrophy Focus
Bench-led hypertrophy day. Heavy bench, secondary squat (front squat or DB lunge), incline DB, biceps + triceps isolation, finisher. ~60 min, 5-6 movements.
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 3-4 working sets × 6 RPE 8. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Front Barbell Squat Quad-bias secondary squat. 3 × 8 RPE 8. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Incline Dumbbell Press Upper chest hypertrophy. 3 × 10 RPE 8. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | EZ-Bar Curl Bicep isolation. 3 × 10 RPE 8-9. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 05 | Cable Rope Overhead Triceps Extension Long-head triceps stretch. 3 × 12 RPE 8-9. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
This is the volume day — keep heavy bench first, then the secondary squat, incline press, and arm isolations as fatigue builds. Set bench load to land 6 reps at the listed RPE with a controlled eccentric, not a bounce. Front squat can swap to a DB lunge if the front-rack position is uncomfortable. On incline DB press and the triceps extension, lower deep into the stretch; that range is the growth window, so don't trade it for load. Drive the closing arm sets close to failure.
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 GenFit Day C — Bench + Hypertrophy Focus template?
This is the volume day — keep heavy bench first, then the secondary squat, incline press, and arm isolations as fatigue builds. 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 GenFit Day C — Bench + Hypertrophy Focus, and how long does it take?
GenFit Day C — Bench + Hypertrophy Focus runs 5 movements and about 15 working sets, roughly 64 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
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