PL Peaking — Bench Volume
Bench volume day in the 12-week peaking block (week-1 shape). Comp-style bench 3-5×8 at 65-75% TM, OHP, incline DB, tricep, rear-delt. ~70 min.
Estimated session
- Movements 5
- 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 Comp-style bench — full pause on the chest, comp grip, comp stance. Volume zone: 3-5 × 8 at 65-75% TM RPE 7-8. 3 warm-up sets first 4 × 8 · rest 3 min | 4 | 8 | 3 min |
| 02 | Standing Military Press OHP for shoulder strength carryover. Accessory volume — not periodized through the program. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Incline Dumbbell Press Upper-chest hypertrophy volume. Drives bench-relevant chest mass. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Cable Rope Overhead Triceps Extension Triceps long-head stretch for lockout strength. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Face Pull Rear-delt + rotator-cuff health volume — protects the shoulders against heavy bench loading. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Bench is the only periodized lift, so drive its load off the training max and the week's wave — full comp pause, comp grip and stance every rep, because grooving the platform setup is half the point of volume work. Control the eccentric; raw bench gives no shirt support, which is why this day exists. OHP and accessories hold steady all program — keep them as honest volume at the listed RPE, not overload targets. Never skip the face pull; it's rotator-cuff insurance against heavy bench loading.
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 PL Peaking — Bench Volume template?
Bench is the only periodized lift, so drive its load off the training max and the week's wave — full comp pause, comp grip and stance every rep, because grooving the platform setup is half the point of volume work. 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 PL Peaking — Bench Volume, and how long does it take?
PL Peaking — Bench Volume runs 5 movements and about 16 working sets, roughly 69 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 Bench Volume version different?
PL Peaking — Bench Volume is the bench volume 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