PHUL — Upper Power
Power-day upper: heavy bench, incline, weighted rows and pulldowns, overhead press in the 3-6 zone, plus low-rep curls/triceps. Strength-led — long rests, big loads. ~60 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 | Barbell Bench Press - Medium Grip Primary lift. Work up to 3-4 top sets at 80-90% TM, 3-5 reps. 3 warm-up sets first 3 × 4–3 · rest 3:30 | 3 | 4–3 | 3:30 |
| 02 | Barbell Incline Bench Press - Medium Grip Heavy upper-chest pressing, 4-6 reps. 1 warm-up set first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 03 | Bent Over Barbell Row Heavy horizontal pull, 5-6 reps. Straps allowed. 1 warm-up set first 3 × 6–5 · rest 3 min | 3 | 6–5 | 3 min |
| 04 | Wide-Grip Lat Pulldown Heavy vertical pull, 6-8 reps. 3 × 8–6 · rest 2 min | 3 | 8–6 | 2 min |
| 05 | Standing Military Press Strict overhead, 5-6 reps. No leg drive. 1 warm-up set first 2 × 6 · rest 2:30 | 2 | 6 | 2:30 |
| 06 | Barbell Curl Low-rep strength curl, 6-8 reps. 2 × 8–6 · rest 1:15 | 2 | 8–6 | 1:15 |
| 07 | Close-Grip Barbell Bench Press Triceps strength, 6-8 reps. 2 × 8–6 · rest 1:30 | 2 | 8–6 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Strength day, not a pump day: drive loads off the 80-90% training-max band in the 3-6 zone, rest 3-4 min on barbell work, and bail any set the moment bar speed drops — never grind to failure. Bench is the priority; rest it longest. Rows and pulldowns are heavy (5-6 reps), so let straps carry grip. Keep curls and pushdowns to 6-8 hard reps — they support the presses, not the focus. Sub close-grip bench or DB press if a straight bar bothers the shoulder; match the rep target.
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 PHUL — Upper Power template?
Strength day, not a pump day: drive loads off the 80-90% training-max band in the 3-6 zone, rest 3-4 min on barbell work, and bail any set the moment bar speed drops — never grind to failure. 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 PHUL — Upper Power, and how long does it take?
PHUL — Upper Power runs 7 movements and about 18 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 Upper Power version different?
PHUL — Upper Power is the upper power 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