Heavy First — Wide-Range Upper
The second upper template. Bench press and barbell row at four sets of six to eight with two and a half minutes' rest, and incline dumbbell press joins the pressing volume.
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 | Barbell Bench Press - Medium Grip Same groove as block one, lighter bar and two more reps. Anchor lift — log the heaviest working set every session. 2 warm-up sets first 4 × 7 · rest 2:30 | 4 | 7 | 2:30 |
| 02 | Bent Over Barbell Row Torso angle fixed, bar to the lower ribs, controlled return. Anchor lift — log the heaviest working set. 1 warm-up set first 4 × 8 · rest 2:30 | 4 | 8 | 2:30 |
| 03 | Standing Military Press Ribs down, straight bar path, head through at lockout. Eight reps now — the load comes down accordingly. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Incline Dumbbell Press Bench at about 30 degrees. Lower until you feel the upper chest stretch, press without clanging the dumbbells together. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Wide-Grip Lat Pulldown Elbows drive down to the ribs, full stretch on the return. Ten reps. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 06 | Side Lateral Raise Lead with the elbow, stop at shoulder height, no torso swing. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Written order, no supersets. Compared with block one: same two anchors, two more reps, 30 seconds less rest, and one extra pressing movement. Expect the bar to be lighter at the same RPE — that is the descent working, not a loss. Equipment swaps. No cable stack: Wide-Grip Lat Pulldown becomes Bent Over Two-Dumbbell Row at 12 reps, or chin-ups if a bar is available. No adjustable bench: incline dumbbell press becomes Dumbbell Shoulder Press at the same reps.
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 — Wide-Range Upper template?
Written order, no supersets. 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 — Wide-Range Upper, and how long does it take?
Heavy First — Wide-Range Upper runs 6 movements and about 20 working sets, roughly 83 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 Wide-Range Upper version different?
Heavy First — Wide-Range Upper is the wide-range 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