S&C Strength B — Upper
Heavy upper-body strength day. Bench, OHP, BB row, pull-ups, lateral raise. ~14 working sets, ~60 min. Pairs with Strength A (lower) and Strength C (posterior) in the S&C Hybrid rotation.
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 | 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
When to reach for this template
Heavy upper day for a hybrid trainee — intensity over volume, since cardio eats the recovery budget. Hold the order: bench, OHP, then rows, pull-ups, and the lateral-raise finisher. Pick 4-8-rep loads you move at the listed RPE with a tight setup and full ROM — leave the last rep in the tank early. On rows, hinge and stay strict; on pull-ups, add weight once you clear the reps at RPE 8, or scale to assisted. Sub DB bench for barbell, or chest-supported row. Schedule away from heavy conditioning.
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 S&C Strength B — Upper template?
Heavy upper day for a hybrid trainee — intensity over volume, since cardio eats the recovery budget. 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.
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
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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