Maintenance Bench & Upper Back Day
Bench held at a stated maintenance dose. Two working press sets, close-grip back-off, moderate barbell rows. ~7 working sets, ~40 min. Bench optional — named substitutions included.
Estimated session
- Movements 3
- 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 Two working sets, load held for the block. With no bench, run a barbell floor press inside the rack with the pins set low — same reps, same RPE. 2 warm-up sets first 2 × 5 · rest 3 min | 2 | 5 | 3 min |
| 02 | Close-Grip Barbell Bench Press Elbows tucked, shoulder-width grip. Run it as a close-grip floor press if no bench. Keeps the triceps in pressing shape at low cost. 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 03 | Bent Over Barbell Row Moderate load, strict. This is upper-back volume for the pull, not a second heavy row day. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Maintenance dose. Two working bench sets at RPE 7-7.5, load HELD at the week-1 reference all block — no added sets or load. If the user logs extra, restate the rule: the press is parked so the pull can move. With no bench, run both press slots as a barbell floor press inside the rack with the pins set low — same sets, reps and RPE. Dumbbell bench press is a second option only with both dumbbells and a bench. Rows are moderate here — stop at RPE 8.
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 Maintenance Bench & Upper Back Day template?
Maintenance dose. 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 Maintenance Bench & Upper Back Day, and how long does it take?
Maintenance Bench & Upper Back Day runs 3 movements and about 7 working sets, roughly 39 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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