Heavy First — Unload Upper
The week-eight unload dose for the upper body. Bench press and barbell row only, two sets of three at RPE 6 with three full minutes of rest, and nothing behind them.
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 Same grip, arch and touch point as week one. Two working triples at RPE 6 — crisp bar speed, no grind, plenty left. 2 warm-up sets first 2 × 3 · rest 3 min | 2 | 3 | 3 min |
| 02 | Bent Over Barbell Row Torso angle fixed, strict triples at RPE 6. End the session after the second working set — nothing else is programmed. 1 warm-up set first 2 × 3 · rest 3 min | 2 | 3 | 3 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Two triples per lift, RPE 6, then stop — do not add the accessories from the heavy template back in. Every rep should move fast with the same groove and touch point you used in week one; if a triple feels like work, the load is wrong and should come down, not up. Take the full three minutes between sets. Equipment swaps. No barbell for the row: one-arm dumbbell rows, three reps per side at the same easy effort. No accessory substitutions are needed because none are programmed.
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 Upper template?
Two triples per lift, RPE 6, then stop — do not add the accessories from the heavy template back in. 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 Upper, and how long does it take?
Heavy First — Unload Upper runs 2 movements and about 4 working sets, roughly 30 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 Unload Upper version different?
Heavy First — Unload Upper is the unload upper 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