PPL Push B — Hypertrophy
Stretch-bias push day. Incline DB press, seated DB press, DB flyes for chest stretch, lateral raises high reps, EZ-bar skullcrusher. Higher-rep volume to complement Push A's heavier load. ~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 | Incline Dumbbell Press Bench at 30°. Lower under control to a full chest stretch — that's the growth window. Drive up; don't lock out hard, keep tension. 2 warm-up sets first 4 × 8 · rest 2:30 | 4 | 8 | 2:30 |
| 02 | Seated Dumbbell Press Press straight up, slight pause overhead. Lower with control to shoulder level. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Dumbbell Flyes Slight elbow bend, fixed throughout. Lower deep to feel the chest stretch — that's the growth window. Squeeze at the top. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Side Lateral Raise Slight forward lean, lead with elbows. High rep range here — embrace the burn. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | EZ-Bar Skullcrusher Lower the bar past the forehead toward the top of the head — stretches the long head. Elbows fixed; no flaring. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Lengthened-position emphasis: load deep stretch over peak load. Incline bench 30°, full bottom stretch; flyes fixed soft-elbow, deep ROM, no press; skullcrushers lower past forehead for long-head stretch. Top working set is the RPE anchor — if it lands ≥2 reps over target at the cued RPE, add the smallest DB increment next session, else hold. Lateral raises and skullcrushers are high-rep metabolite work; keep rest short, prioritize rep target over load. Sub flat DB or cable flye for incline DB; cable lateral for DB raise.
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 B — Hypertrophy template?
Lengthened-position emphasis: load deep stretch over peak load. 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 B — Hypertrophy, and how long does it take?
PPL Push B — Hypertrophy runs 5 movements and about 16 working sets, roughly 66 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 version different?
PPL Push B — Hypertrophy is the hypertrophy 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