S&C Strength B — Upper — Workout Template

01The 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.

S&C Strength B — Upper — every exercise with its working sets, rep or RPE target, and rest.
Order	Exercise	Sets	Target	Rest
01	Barbell Bench Press - Medium Grip 3-4 working sets × 5-6 reps RPE 8. 3 warm-up sets first 3 × 5 · rest 3 min	3	5	3 min
02	Standing Military Press 3 × 6 RPE 8. 3 × 6 · rest 2 min	3	6	2 min
03	Bent Over Barbell Row 3 × 8 RPE 8. 3 × 8 · rest 2 min	3	8	2 min
04	Pullups Vertical pull. 3 × 6 RPE 8. 3 × 6 · rest 1:30	3	6	1:30
05	Side Lateral Raise Side delt iso. 3 × 12 RPE 8-9. 3 × 12 · rest 1 min	3	12	1 min

The coach sets the loads and moves them up — these are the schemes

02Who · when · how

When to reach for this template

Hybrid upper day — intensity over volume; cardio eats the recovery budget, so keep accessory volume as written. Keep listed order: heaviest press first while fresh, presses before pulls, isolation last. Compounds ramp RPE 8→9 across top sets at 4-8 reps; pick a load that hits set 1 at the listed RPE, then add only if reps land below target effort. Pull-ups: +load once 6 reps clear at RPE 8, else band-assisted/lat-pulldown at matched reps. Sub DB bench for barbell or chest-supported row at matched reps. Schedule away from the heavy conditioning day.

Tuned to you

Every workout

The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.

03The fit

Programs that use this template

This session is scheduled across a week and progressed over the mesocycle in the programs below.

04Keep exploring

Related templates

More sessions in General Fitness — same shelf, ready to add to your week.

05FAQ

Common questions

The facts most people check before they drop this session into a week.

01When should I use the S&C Strength B — Upper template?

Hybrid upper day — intensity over volume; cardio eats the recovery budget, so keep accessory volume as written. 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 S&C Strength B — Upper, and how long does it take?

S&C Strength B — Upper runs 5 movements and about 15 working sets, roughly 64 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 Upper version different?

S&C Strength B — Upper is the 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.

06The method