Heavy First — Unload and Re-Test Upper
The final session. Two triples at RPE 6 on bench press and barbell row, then one set of each at the exact week-one load for the week-one reps.
Estimated session
- Movements 2
- 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 Sets 3 and 4 are the unload dose at RPE 6. Set 5 is the re-test — exactly the week-one load for five reps after five minutes of rest. Same grip and touch point as week one or the test is not comparable. 2 warm-up sets first 3 × 3–5 · rest 3 min–5 min | 3 | 3–5 | 3 min–5 min |
| 02 | Bent Over Barbell Row Two triples at RPE 6, then one re-test set at the exact week-one load for six reps. Strict torso angle — reps bought by standing up do not count toward the test. 1 warm-up set first 3 × 3–6 · rest 3 min–5 min | 3 | 3–6 | 3 min–5 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Take the two triples first — they are this session's unload dose and the re-test is not valid without them. Then set the bar to the exact week-one load, rest five minutes, and take one set for the week-one rep target. Read the result off the RPE, not off a heavier attempt. Bench with a spotter or pins set; the row ends the moment the torso rises. Equipment swap. No barbell for the row: test one-arm dumbbell rows against the week-one load.
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 Heavy First — Unload and Re-Test Upper template?
Take the two triples first — they are this session's unload dose and the re-test is not valid without them. 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 Heavy First — Unload and Re-Test Upper, and how long does it take?
Heavy First — Unload and Re-Test Upper runs 2 movements and about 6 working sets, roughly 47 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
Proposal — add weight