Powerbuilding — Bench Heavy + Accessories
Heavy bench + chest/triceps/shoulder hypertrophy. Bench 3-5×5-8, incline DB, OHP, lateral raise, overhead triceps. ~12 chest / 10 shoulder / 8 triceps sets. ~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 Strength compound. 3-5 × 5-8 RPE 7-9. 3 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Incline Dumbbell Press Stretch-bias upper chest hypertrophy. 3-4 × 8-10 RPE 8-9. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Standing Military Press Vertical press for shoulder volume. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Side Lateral Raise Side-delt isolation. High reps, high RPE. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Cable Rope Overhead Triceps Extension Triceps long-head stretch. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Bench is the strength priority — rest the full 3 min on top sets with a tight arch, leg drive, and controlled touch so the heavy work builds the press, not sloppy reps. Everything after is hypertrophy back-off: chase a deep stretch and hard contraction in the 6-15 zone, and take laterals and overhead triceps close to failure where joint stress is low. Order is deliberate — heavy compound first while fresh, isolations last. Sub machine or floor press if a shoulder dislikes the bottom of the bench.
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 Powerbuilding — Bench Heavy + Accessories template?
Bench is the strength priority — rest the full 3 min on top sets with a tight arch, leg drive, and controlled touch so the heavy work builds the press, not sloppy reps. 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 Powerbuilding — Bench Heavy + Accessories, and how long does it take?
Powerbuilding — Bench Heavy + Accessories runs 5 movements and about 15 working sets, roughly 65 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
Proposal — add weight