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
Bench-led volume day; set bench from logged e1RM to hit 6 reps at the listed RPE with a controlled eccentric, no bounce. If the RPE8 top set exceeds 7 reps, add ~2.5 kg next session; if it stalls below 5, repeat load. Front squat → DB walking lunge (per leg, ~50% bar load) if the front rack is uncomfortable. On incline DB press and overhead triceps, bias the bottom stretch over peak load — keep the deep range even if weight drops a notch. Take the closing curl and triceps sets to RPE9.5 (near failure). Equipment swaps. No cable stack: Cable Rope Overhead Triceps Extension -> an overhead dumbbell extension or a band overhead extension. No dumbbells: Incline Dumbbell Press -> a decline (feet-elevated) push-up. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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?
Bench-led volume day; set bench from logged e1RM to hit 6 reps at the listed RPE with a controlled eccentric, no bounce. 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
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
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