Maintenance Bench & Upper Back Day — Reduced
Taper and test-week press exposure. One working press set and one moderate row set. Bench optional — floor press substitution included. ~25 min.
Estimated session
- Movements 2
- 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 One working set, load held at the week-1 reference. With no bench, run a barbell floor press inside the rack with the pins set low. 2 warm-up sets first 1 × 5 · rest 3 min | 1 | 5 | 3 min |
| 02 | Bent Over Barbell Row One moderate set, strict, no body english. Upper-back volume for the pull, nothing more. 1 × 10 · rest 2 min | 1 | 10 | 2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
One working bench set at RPE 6-7, load still HELD at the week-1 reference — the dose comes down, never up. With no bench, run the press slot as a barbell floor press inside the rack with the pins set low, same reps and RPE; the dumbbell bench press is a second option only if you have both dumbbells and a bench. One moderate row after, strict, stopping at RPE 7. Do not add sets and do not test anything today — the deadlift owns what is left.
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 — Reduced template?
One working bench set at RPE 6-7, load still HELD at the week-1 reference — the dose comes down, never up. 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 — Reduced, and how long does it take?
Maintenance Bench & Upper Back Day — Reduced runs 2 movements and about 2 working sets, roughly 21 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 Reduced version different?
Maintenance Bench & Upper Back Day — Reduced is the reduced 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