Set by Set — Upper A (Horizontal Anchor)
Horizontal push and pull day. Barbell bench press holds three fixed sets all block; cable row, incline dumbbell press and lat pulldown carry the weekly set ramp. Delts and arms run flat.
Estimated session
- Movements 7
- 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 ANCHOR — three working sets, deload excepted. Two ramping warmup sets first. Shoulder blades set, bar to the lower chest, elbows about 45 degrees from the torso. Double progression on 6-8. 2 warm-up sets first 3 × 7 · rest 3 min | 3 | 7 | 3 min |
| 02 | Seated Cable Rows CARRIER — the primary destination for added back sets here. Chest tall, pull to the lower ribs, let the shoulder blade travel forward at the front. Log the reps. 3 × 9 · rest 2 min | 3 | 9 | 2 min |
| 03 | Incline Dumbbell Press CARRIER — every added chest set on this day lands here. Bench at 30 degrees, lower to a real stretch, press without clashing the dumbbells. Log the reps. 2 × 11 · rest 1:45 | 2 | 11 | 1:45 |
| 04 | Wide-Grip Lat Pulldown CARRIER — secondary destination for added back sets. Wide grip, chest up, elbows down and back to the collarbone, full stretch at the top without shrugging. 2 × 11 · rest 1:45 | 2 | 11 | 1:45 |
| 05 | Side Lateral Raise Flat at three sets for the whole block. Slight forward lean, lead with the elbow, stop at shoulder height, no swing. Delts are outside the ramp. 3 × 14 · rest 1:15 | 3 | 14 | 1:15 |
| 06 | Cable Rear Delt Fly Flat at two sets all block. Pulleys above head height, handles crossed at the start, sweep the arms out and back, elbows nearly straight. Light, no shrugging. 2 × 18 · rest 1 min | 2 | 18 | 1 min |
| 07 | Dumbbell Bicep Curl Flat at two sets for the whole block. Elbows pinned to the torso, no body English, full extension at the bottom. Arms sit outside the ramp. 2 × 11 · rest 1:15 | 2 | 11 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The week's reps-in-reserve target beats the RPE shown here: wk1 3, wk2 2, wk3-4 1, wk5 0-1, wk6 3+. The flat delt and arm slots stay at RPE 8 all block. Written order, full rest, no supersets. Bench press first at three sets regardless of the week's table; extra chest sets go on the incline press and extra back sets on the cable row then the pulldown, at the previous set's load. Log every carrier rep. No cable row: one-arm dumbbell row, one side each counting as one set. No pulldown: chin-up. No cable rear delt fly: seated bent-over rear delt raise, light.
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 Set by Set — Upper A (Horizontal Anchor) template?
The week's reps-in-reserve target beats the RPE shown here: wk1 3, wk2 2, wk3-4 1, wk5 0-1, wk6 3+. 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 Set by Set — Upper A (Horizontal Anchor), and how long does it take?
Set by Set — Upper A (Horizontal Anchor) runs 7 movements and about 17 working sets, roughly 72 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 Horizontal Anchor version different?
Set by Set — Upper A (Horizontal Anchor) is the horizontal anchor 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