Set by Set — Upper B (Vertical Anchor)
Vertical push and pull day at a higher rep class than Upper A. Dumbbell shoulder press and a light bench press are fixed; pulldown, incline press and one-arm row carry the ramp.
Estimated session
- Movements 8
- 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 | Dumbbell Shoulder Press ANCHOR — three working sets, deload excepted. One ramping warmup set first. Seated with back support, ribs down, press to lockout without leaning back. Double progression on 8-10. 1 warm-up set first 3 × 9 · rest 2:30 | 3 | 9 | 2:30 |
| 02 | Barbell Bench Press - Medium Grip ANCHOR — two working sets, fixed and deliberately submaximal: a second exposure to the pattern, not a second heavy day. Roughly 80 percent of your Upper A load. Double progression on 10-12. 2 × 11 · rest 2:30 | 2 | 11 | 2:30 |
| 03 | Wide-Grip Lat Pulldown CARRIER — the primary destination for added back sets here. Wide grip, chest up, elbows down and back, full stretch overhead. Log the reps. 3 × 9 · rest 2 min | 3 | 9 | 2 min |
| 04 | Incline Dumbbell Press CARRIER — every added chest set lands here, at a higher rep class than Upper A. Bench at 30 degrees, deep stretch, no bouncing. Log the reps. 3 × 14 · rest 1:45 | 3 | 14 | 1:45 |
| 05 | One-Arm Dumbbell Row CARRIER — secondary destination for added back sets. Hand and knee on the bench, back flat, stretch the lat at the bottom. Reps are per side; a set means both sides. 2 × 14 · rest 1:45 | 2 | 14 | 1:45 |
| 06 | Seated Bent-Over Rear Delt Raise Flat at two sets all block. Sit on the end of the bench, chest to thighs, raise the dumbbells out to the sides, elbows nearly straight. This is not a row. 2 × 18 · rest 1 min | 2 | 18 | 1 min |
| 07 | Side Lateral Raise Flat at two sets for the whole block, higher reps than Upper A. Lead with the elbow, stop at shoulder height, no swing. Delts sit outside the ramp. 2 × 18 · rest 1 min | 2 | 18 | 1 min |
| 08 | Dumbbell Bicep Curl Flat at two sets for the whole block, higher reps than Upper A. Elbows pinned, full extension at the bottom, no swing. Arms are outside the ramp. 2 × 14 · rest 1 min | 2 | 14 | 1 min |
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. Shoulder press and bench press ignore the week's table entirely. Extra chest sets go on the incline press and extra back sets on the pulldown then the one-arm row, at the previous set's load. The pulldown is the only slot here needing a cable stack — without one take chin-ups or extra one-arm rows at 12-15. No adjustable bench: press standing, one size lighter.
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 B (Vertical 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 B (Vertical Anchor), and how long does it take?
Set by Set — Upper B (Vertical Anchor) runs 8 movements and about 19 working sets, roughly 80 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 Vertical Anchor version different?
Set by Set — Upper B (Vertical Anchor) is the vertical 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