Menopause Power-Upper
Power + strength upper day for peri/post-menopausal trainees. Med- ball chest pass, heavy bench, BB row, OHP, face pull. ~60 min, 5 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 | Chest Push single response Medicine-ball chest pass against a wall. Explosive concentric. Power-output movement — train rate of force development. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
| 02 | Barbell Bench Press - Medium Grip Heavy strength work — 5-6 reps at 80-85% 1RM. RPE 7-8. 2 warm-up sets first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Bent Over Barbell Row Heavy horizontal pull. Mid-back squeeze. Strong back protects against thoracic kyphosis post-menopause. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Standing Military Press Brace core, glutes squeezed, vertical bar path. Microload (1.25 kg) — OHP progresses slowest. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 05 | Face Pull Pull rope to face, elbows high, external rotation at end-range. Shoulder-health volume — critical post-50. 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
Order is fixed: power (chest pass) before strength (bench/OHP/row) before health volume (face pull) — don't let chest-pass fatigue bleed into bench. Progress bench/row/OHP only when all working sets hit target reps at ≤RPE8: then +2.5 kg bench/row, +1.25 kg OHP next session; if any set exceeds RPE8 or misses reps, hold load. Face pull is unloaded accessory — keep RPE by feel, never trade its reps for bench load. Subs: bench → DB press (use ~80% of barbell load split per hand); BB row → chest-supported row, same RPE. Equipment swaps. No cable stack: Face Pull -> a band face pull anchored at eye height. No medicine ball: Medicine Ball Chest Pass -> an explosive push- up, driving the hands off the floor. 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 Menopause Power-Upper template?
Order is fixed: power (chest pass) before strength (bench/OHP/row) before health volume (face pull) — don't let chest-pass fatigue bleed into bench. 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 Menopause Power-Upper, and how long does it take?
Menopause Power-Upper runs 5 movements and about 15 working sets, roughly 60 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight