Quick Chest
30-min chest day. Bench press, incline DB press, cable crossover. ~9 chest sets in a tight session. Time-efficient muscle-day.
Estimated session
- Movements 3
- 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. 3 working sets after warmups. 2 warm-up sets first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 02 | Incline Dumbbell Press Bench at 30°. Stretch-bias upper chest. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Cable Crossover Squeeze hard at the cross. Control to 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
A tight 30-minute chest hit covering flat, incline, and stretch-bias isolation — keep the order and keep rest honest. Bench first with a tight setup and full ROM, then incline DB at 30° for the upper-chest stretch, then cable crossover. On crossovers, control to a deep stretch and squeeze hard at the cross rather than chasing load. Pick pressing loads you move for the reps at the listed RPE without losing the incline angle. Sub DB bench for barbell, or pec deck. Only nine sets — push the listed RPE.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Quick Chest template?
A tight 30-minute chest hit covering flat, incline, and stretch-bias isolation — keep the order and keep rest honest. 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 Quick Chest, and how long does it take?
Quick Chest runs 3 movements and about 9 working sets, roughly 41 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