PPL Push A — Heavy
Strength-leaning push day. Barbell bench, overhead press, incline DB, side raises, overhead triceps. ~10 chest / 7 shoulder sets when paired with Push B. Heavier loads, lower reps; ~60 min, 5 exercises.
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 Tight setup, full ROM. Pause briefly at the chest, drive up. The bar path travels slightly forward at the top. 3 warm-up sets first 4 × 6 · rest 3 min | 4 | 6 | 3 min |
| 02 | Standing Military Press Brace the core, glutes squeezed. Press in a vertical line. No leg drive. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Incline Dumbbell Press Bench at 30°. Drive the dumbbells slightly together at the top without clanking. Lower under control to a full chest stretch. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 04 | Side Lateral Raise Lead with elbows, slight forward lean. Stop at shoulder height, pause 1 s, control down. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Cable Rope Overhead Triceps Extension Stretch the long head fully overhead — elbows close to ears. Squeeze at lockout, control to a deep 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
The heavy push day — the 6-rep compounds drive the session, so keep the order: bench and OHP while fresh, isolations after. Pick bench and press loads you move for the reps at the listed RPE with a tight setup and full ROM; save grinders for the last set. On standing OHP, brace hard with no leg drive — if it becomes a push-press, the load is too high. Lateral raises and overhead triceps stay strict and lighter. Sub DB bench for barbell, or seated press for OHP.
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 PPL Push A — Heavy template?
The heavy push day — the 6-rep compounds drive the session, so keep the order: bench and OHP while fresh, isolations after. 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 PPL Push A — Heavy, and how long does it take?
PPL Push A — Heavy runs 5 movements and about 16 working sets, roughly 73 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 Heavy version different?
PPL Push A — Heavy is the heavy 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