Off-Season Mass — Push
Stretch-biased push day: incline DB press leads, flat barbell bench, flyes, machine press, lateral raises, then overhead and rope triceps. Chest/shoulder/triceps growth volume in the 6-15 zone. ~70 min.
Estimated session
- Movements 8
- 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 | Incline Dumbbell Press Lead movement — full stretch at the bottom, do not crash the reps. 2 warm-up sets first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Barbell Bench Press - Medium Grip Pause briefly at the chest, full ROM. Heaviest pressing load of the day. 1 warm-up set first 3 × 8–7 · rest 3 min | 3 | 8–7 | 3 min |
| 03 | Leverage Incline Chest Press Machine volume — controlled tempo, full stretch, no lockout rest. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Dumbbell Flyes Deep loaded stretch, elbows soft. Final set AMRAP. 3 × 15–AMRAP · rest 1:15 | 3 | 15–AMRAP | 1:15 |
| 05 | Seated Dumbbell Press Front/side delt volume, full ROM, no leg drive. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 06 | Side Lateral Raise Side delts, strict, lead with elbows. Final set AMRAP. 3 × 18–AMRAP · rest 1 min | 3 | 18–AMRAP | 1 min |
| 07 | Cable Rope Overhead Triceps Extension Long-head stretch overhead, elbows close to ears. 2 × 14–12 · rest 1 min | 2 | 14–12 | 1 min |
| 08 | Triceps Pushdown - Rope Attachment Lateral-head finisher. Final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Stretch-bias day: lead incline DB and flyes with a slow loaded stretch at the bottom, no bounce. Press compounds at the listed RPE, 2-3 min rest; isolations 60-90 s. Final set of flyes, crossover, laterals and pushdowns is a true AMRAP at RPE 9.5. Drive load only when all top sets hit reps at or under target RPE — this is a surplus, food fuels the add. Sub pec deck or Smith incline press for the Leverage machine press, cable crossover for flyes; 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 template?
Stretch-bias day: lead incline DB and flyes with a slow loaded stretch at the bottom, no bounce. 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, and how long does it take?
Off-Season Mass — Push runs 8 movements and about 23 working sets, roughly 92 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 Push version different?
Off-Season Mass — Push is the push 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