PL Peaking — Bench Volume — Workout Template

01The 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.

PL Peaking — Bench Volume — every exercise with its working sets, rep or RPE target, and rest.
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

02Who · when · how

When to reach for this template

Comp bench is the only periodized lift — set its load off training max and the week's wave (per coaching_instructions); full comp pause, comp grip and stance every rep, controlled eccentric. OHP and accessories are not periodized: hold them at the listed RPE across the block, no week-to-week overload. Subs: OHP→seated DB press same RPE; incline DB→ incline barbell or machine press; overhead rope→any cable/DB triceps; face pull→band pull-apart or reverse pec-deck. Keep the rear-delt/cuff work in regardless of substitution. Equipment swaps. No cable stack: Cable Rope Overhead Triceps Extension -> an overhead dumbbell extension or a band overhead extension; Face Pull -> a band face pull anchored at eye height. No dumbbells: Incline Dumbbell Press -> a decline (feet-elevated) push-up. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.

Tuned to you

Every workout

The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.

03The fit

Programs that use this template

This session is scheduled across a week and progressed over the mesocycle in the programs below.

04Keep exploring

Related templates

More sessions in Powerlifting — same shelf, ready to add to your week.

05FAQ

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?

Comp bench is the only periodized lift — set its load off training max and the week's wave (per coaching_instructions); full comp pause, comp grip and stance every rep, controlled eccentric. 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.

06The method