Off-Season Mass — Push B (Delt Emphasis)
Shoulder-led push variation: standing OHP, incline DB press, machine press, lateral raises (double dose), close-grip bench and skull crushers. Swaps in for Push A in the back half for delt-biased variety. ~70 min.
Estimated session
- Movements 7
- 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 | Standing Military Press Lead movement — braced, vertical bar path, no leg drive. 2 warm-up sets first 3 × 8–7 · rest 2:30 | 3 | 8–7 | 2:30 |
| 02 | Incline Dumbbell Press Upper-chest volume, full stretch at the bottom. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Side Lateral Raise First side-delt dose, strict. Final set AMRAP. 3 × 18–AMRAP · rest 1 min | 3 | 18–AMRAP | 1 min |
| 04 | Leverage Incline Chest Press Machine chest volume, controlled, no lockout rest. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 05 | Cable Rear Delt Fly Rear delts for balance, pause the squeeze. 2 × 18–15 · rest 1 min | 2 | 18–15 | 1 min |
| 06 | Close-Grip Barbell Bench Press Triceps-biased press, elbows tucked, full lockout. 3 × 10–9 · rest 2 min | 3 | 10–9 | 2 min |
| 07 | EZ-Bar Skullcrusher Long-head stretch behind the head. Final set AMRAP. 2 × 12, last AMRAP · rest 1 min | 2 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Delt-biased variation: OHP leads — brace hard, no push-press, listed RPE, 2.5 min rest. Lateral raises drive side delts toward MRV; run strict, 60 s rest, final set a true AMRAP at RPE 9.5 (skullcrusher closes the same way). Compounds add load only when all top sets hit reps at target RPE. Swaps in for Push A from week 7 — carry over your Push A pressing loads as the start reference. Sub Seated DB Press for OHP; match reps and RPE.
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 Off-Season Mass — Push B (Delt Emphasis) template?
Delt-biased variation: OHP leads — brace hard, no push-press, listed RPE, 2.5 min rest. 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 Off-Season Mass — Push B (Delt Emphasis), and how long does it take?
Off-Season Mass — Push B (Delt Emphasis) runs 7 movements and about 19 working sets, roughly 78 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 Delt Emphasis version different?
Off-Season Mass — Push B (Delt Emphasis) is the delt emphasis 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