Off-Season Mass — Upper (2nd Frequency)
Second weekly upper exposure: pull-ups, machine incline press, seated cable rows, crossovers, lateral and rear delts, preacher and skull crushers. Different angles from the Push/Pull days. ~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 | Pullups Full hang to chin over bar. Add load or assist to hit the reps. 1 warm-up set first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Leverage Incline Chest Press Upper-chest angle, full stretch, controlled tempo. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Seated Cable Rows Mid-back thickness, strict torso, full stretch forward. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Cable Crossover Chest stretch-to-squeeze, slight forward lean. Final set AMRAP. 2 × 15, last AMRAP · rest 1 min | 2 | 15–AMRAP | 1 min |
| 05 | Side Lateral Raise Side delts, strict. Final set AMRAP. 3 × 18–AMRAP · rest 1 min | 3 | 18–AMRAP | 1 min |
| 06 | Reverse Machine Flyes Rear delts, pause the squeeze. 2 × 18–15 · rest 1 min | 2 | 18–15 | 1 min |
| 07 | Preacher Curl Biceps in the stretched range, no swing. Final set AMRAP. 3 × 12–AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
| 08 | EZ-Bar Skullcrusher Long-head stretch behind the head, elbows fixed. Final set AMRAP. 3 × 12–AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Second upper exposure — vary the angle, not just the load: machine incline and crossovers bias the chest stretch the Push day's free weights did not. Compounds at the listed RPE, 2 min rest; isolations 60-90 s, final set of crossover, laterals, rear-delt fly and arms a true AMRAP at RPE 9.5. Add load only when all top sets hit reps at or under target RPE. Weighted pull-ups if bodyweight is easy; assisted/pulldown if not — match the rep target. Sub Leverage Chest Press for the incline machine.
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 — Upper (2nd Frequency) template?
Second upper exposure — vary the angle, not just the load: machine incline and crossovers bias the chest stretch the Push day's free weights did not. 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 — Upper (2nd Frequency), and how long does it take?
Off-Season Mass — Upper (2nd Frequency) runs 8 movements and about 22 working sets, roughly 82 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 2nd Frequency version different?
Off-Season Mass — Upper (2nd Frequency) is the 2nd frequency 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