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
- Working sets 7
The session
| 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 |
Coaching notes
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.
Programs that use this template
The training principles
Let the coach tell you when to add weight.
Squatly Pro unlocks the coach and many of Squatly's templates. The coach suggests your next set while you train, and when this session is part of a program, it proposes sets for your lifts when you start the workout.
Aleks · Coach
Proposal · add weight