Readiness Menu — Heavy Upper
The heavy upper menu item. Bench press and bent-over row in the 4-6 zone, then a strict standing press at six. Three bilateral barbell lifts, long rests, nothing taken to failure.
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 Shoulder blades set, feet planted, bar to the lower chest under control. Top set of the week — log the load every session. 3 warm-up sets first 3 × 6–5 · rest 3:30 | 3 | 6–5 | 3:30 |
| 02 | Bent Over Barbell Row Torso near parallel and held there, bar to the lower ribs, elbows back and up. Straps are fine — the back is the target, not the grip. 1 warm-up set first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 03 | Standing Military Press Ribs down, glutes tight, press the bar past the face and finish with the head through. No knee dip. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Written order, full rest, no supersets. Bench leads and rests longest — it is the lift the block's numbers are read from. Straps are fine on the row; keep the torso angle constant rather than chasing load with body English. The standing press is strict. Nothing goes to failure — bail any set the instant bar speed drops. Equipment swaps. No rack for the standing press: clean the bar from the floor and cut one working set. No spotter: bench inside pins, or substitute a dumbbell bench press at matched 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.
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.
03What makes the Heavy Upper version different?
Readiness Menu — Heavy Upper is the heavy 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.
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Aleks · Coach
Proposal — add weight