Overhead Again Upper B — Pull Led & Overhead Ramp
The pull-dominant upper day, and the one that carries the overhead ramp. Scaption and incline neutral-grip pressing build the position; the final press slot stays below eye level until the week 8 range gate clears.
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 | Band Pull Apart Anchor the band overhead and pull it down and apart toward the forehead, knuckles finishing behind the elbows — the face-pull path, run with a band instead of a rope. No anchor available, pull apart at chest height instead. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 02 | External Rotation with Band Second exposure of the week. Elbow pinned, rotate outward under control, pause a beat at the end of the range you own. Both sides. Same tension as Upper A unless this week's instructions say otherwise. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 03 | Dumbbell Scaption Thumbs up, arms raised about 30 degrees forward of straight out to the side, stopping at the height stated this week. Light dumbbells and no swing. This is the overhead ramp — a single-arm landmine press substitutes here if a landmine or corner-anchored bar is available. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 04 | One-Arm Dumbbell Row The day's heaviest pull and not range-limited — brace on the bench, flat back, elbow to the hip pocket. Four working sets; add load when all four hit the top of the range under the cap. 1 warm-up set first 4 × 10 · rest 1:45 | 4 | 10 | 1:45 |
| 05 | Dumbbell Incline Row Chest supported on the incline, dumbbells hanging straight down, neutral grip. Retract the shoulder blades first, then row to the sides and pause. Chest support means the low back contributes nothing — this slot exists to keep pulling volume near twice the day's pressing volume. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 06 | Hammer Grip Incline DB Bench Press Bench at about 30 degrees, palms facing each other, elbows tracking close rather than flared. Press only to this week's stated range step. The incline angle is what makes this the bridge between flat pressing and overhead. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 07 | Reverse Flyes With External Rotation Chest supported on a 30-degree incline, light dumbbells, arms arcing out and back while the palms rotate from facing down to facing each other. Squeeze the shoulder blades at the top. This is the mid-back and rotation slot in one movement. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 08 | Dumbbell Shoulder Press Weeks 1-8, this is a seated partial press with the palms neutral, stopped at the ceiling named in the week's instructions and never taken to lockout. From week 9, once the range gate clears, press to full extension with the palms rotating forward. Back supported, ribs down, no arching. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Read the last slot carefully. Weeks 1-8 the Dumbbell Shoulder Press is a seated neutral-grip partial, stopped at the ceiling named that week, never lockout; from week 9 press to full extension. Substitutions with load cues. Landmine or corner-anchored bar: run a single-arm landmine press in the Scaption slot at 10-12 reps, RPE 7. Flat bench only: press the incline flat at the same reps one range step shorter, and run the incline row and reverse fly standing, bent at the hips, at half the load.
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 Overhead Again Upper B — Pull Led & Overhead Ramp template?
Read the last slot carefully. 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 Overhead Again Upper B — Pull Led & Overhead Ramp, and how long does it take?
Overhead Again Upper B — Pull Led & Overhead Ramp runs 8 movements and about 24 working sets, roughly 88 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.
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Aleks · Coach
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