Powerbuilding — Hypertrophy Upper
Pure-hypertrophy upper day — no heavy compound. DB bench, seated cable row, OHP, biceps + triceps isolation, lateral raises. 6-15 rep zone throughout. ~70 min.
Estimated session
- Movements 6
- 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 | Incline Dumbbell Press Stretch-bias chest. 3-4 × 8-10 RPE 8. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Seated Cable Rows Mid-back hypertrophy. 3-4 × 10 RPE 8. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Seated Dumbbell Press Vertical press hypertrophy. Higher rep range than the heavy day. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Incline Dumbbell Curl Long-head bicep stretch. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 05 | Triceps Pushdown - Rope Attachment Triceps isolation. High reps high RPE. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Side Lateral Raise Side-delt high-volume close. 3 × 15 · rest 45s | 3 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Volume day, no heavy compound: prescribe loads from logged top-set e1RM that hit the target reps at the listed RPE with a controlled eccentric, not max plates. Final-set RPE 9–9.5 on isolations is effectively to-failure where joint risk is low; if last set clears target reps below RPE 9, add ~2.5% next session. DB presses are per-hand loads. Press and row lead — don't carry isolation fatigue into them. Subs: cable crossover or machine press for DB presses (match per-set RPE, expect ~10–15% higher machine load). Equipment swaps. No cable stack: Seated Cable Rows -> a bent-over dumbbell row or a seated band row; Triceps Pushdown - Rope Attachment -> a band pushdown anchored overhead. 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.
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 — Hypertrophy Upper template?
Volume day, no heavy compound: prescribe loads from logged top-set e1RM that hit the target reps at the listed RPE with a controlled eccentric, not max plates. 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 — Hypertrophy Upper, and how long does it take?
Powerbuilding — Hypertrophy Upper runs 6 movements and about 18 working sets, roughly 62 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 Hypertrophy Upper version different?
Powerbuilding — Hypertrophy Upper is the hypertrophy upper 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight