Tight Window — Upper A
The incline-led upper session. Six pairs — incline press with a one-arm row, overhead press with a pulldown, flyes with an incline row, then arms and delts. Two sets each, about thirty-four minutes.
Estimated session
- Movements 12
- 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 | Incline Dumbbell Press Bench at 30 degrees. One ramping warmup, then two working sets. Lower until the dumbbells are level with the chest and the upper pec is stretched. Rack and move straight to the row. No adjustable incline — press on the flattest incline available at the same reps. 1 warm-up set first 2 × 10 · rest 15s | 2 | 10 | 15s |
| 02 | One-Arm Dumbbell Row Hand and knee on the bench, back flat. Let the dumbbell hang and the lat lengthen at the bottom before pulling the elbow back and up. Both sides inside the set, then the listed rest before the pair repeats. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
| 03 | Dumbbell Shoulder Press Seated with back support, ribs down, press to lockout without leaning back. Ten reps, stopping two short. 2 × 10 · rest 15s | 2 | 10 | 15s |
| 04 | Wide-Grip Lat Pulldown Wide pronated grip, chest tall, pull the elbows down to the ribs and let the lats lengthen fully at the top. No cable stack — bent-over two-dumbbell row underhand, or a chin-up if you have a bar. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Dumbbell Flyes Flat bench, elbows softly bent and fixed. Open until the chest is stretched and stop there — the bottom is the working part, not the squeeze. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 06 | Dumbbell Incline Row Chest on the incline, arms hanging straight. Neutral grip, row to the sides, pause a beat at the top. Chest support is what makes this pair cheap in time — no bracing cost. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 07 | Incline Dumbbell Curl Bench at 45 degrees, arms hanging behind the torso. The lengthened start is the point — do not let the elbows drift forward. No incline setting — seated on a chair with the arms hanging behind the torso, same reps. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 08 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Seated at the end of the bench, torso folded, upper arms locked alongside the ribs. Extend back to full lockout. This is the named arm pair the program adds a third round to later in the block. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 09 | Side Lateral Raise Light dumbbells, no swing. Raise to shoulder height with the elbows leading and lower under control. 2 × 15 · rest 15s | 2 | 15 | 15s |
| 10 | Seated Bent-Over Rear Delt Raise Seated on the end of the bench, chest on the thighs. Raise wide with soft elbows; if the traps take over, drop the load. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 11 | Hammer Curls Standing, neutral grip, elbows pinned to the ribs. Both arms together to keep the pair inside its minute. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 12 | Standing Dumbbell Triceps Extension One dumbbell in both hands overhead, elbows in. Lower behind the head until the forearms pass the biceps. This is the pair the coach drops first if the session is running long. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run in numbered pairs: set of the first movement, ~15s to change implements, set of the second, then the listed rest before the pair repeats — never rest between the halves. Baseline effort is two reps in reserve, the RPE 8 in the set data. When the week tightens a pair's LEAD movement to one rep in reserve, that set reads RPE 9 and its partner stays at RPE 8; nothing here exceeds RPE 9. Substitute at matched reps and matched reps in reserve, never at a lower effort.
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 Tight Window — Upper A template?
Run in numbered pairs: set of the first movement, ~15s to change implements, set of the second, then the listed rest before the pair repeats — never rest between the halves. 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 Tight Window — Upper A, and how long does it take?
Tight Window — Upper A runs 12 movements and about 24 working sets, roughly 69 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 Upper A version different?
Tight Window — Upper A is the upper a 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