Readiness Menu — Volume Upper
The volume upper menu item. Incline dumbbell press and lat pulldown at 8-12, then laterals, curls and an overhead triceps extension. Stabilized picks, two reps in reserve, no barbell.
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 degrees. Lower until you feel the stretch across the upper chest, then press without clashing the dumbbells at the top. 1 warm-up set first 3 × 10–8 · rest 1:45 | 3 | 10–8 | 1:45 |
| 02 | Wide-Grip Lat Pulldown Wide pronated grip, chest tall, pull to the collarbone and let the lats stretch fully at the top of each rep. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 03 | Side Lateral Raise Slight elbow bend, lead with the elbows to shoulder height, no swing from the hips. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 04 | Dumbbell Bicep Curl Elbows pinned to the ribs, supinate on the way up, lower under control for two seconds. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Seated, torso hinged forward, upper arms locked alongside the ribs. Extend to a full lockout and lower slowly. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Written order, no supersets, 90 seconds between compound sets and 60 on the isolations. The incline press leads — it is the only movement here worth arriving fresh for. The pulldown holds a full stretch at the top rather than shortening the range to move the stack. Block set increases go to the press and pulldown. Every set stops two reps short. Equipment swaps. No cable stack: pulldown becomes a one-arm dumbbell row braced on the bench at 10-12 per side, or chin-ups if a bar is available.
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 Volume Upper version different?
Readiness Menu — Volume Upper is the volume 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