Tight Window — Upper B
The flat-press upper session. Six pairs — bench press with a seated row, overhead press with a bent-over row, incline flyes with a pullover, then the cable arm pair 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 | Dumbbell Bench Press Flat bench, elbows about 45 degrees from the torso, lower to a chest stretch. One ramping warmup, then two working sets. 1 warm-up set first 2 × 10 · rest 15s | 2 | 10 | 15s |
| 02 | Seated Cable Rows Neutral grip, chest tall, let the shoulder blades travel forward at the front of every rep. No stack — one-arm dumbbell row, ten per side. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 03 | Dumbbell Shoulder Press Seated with back support. Two reps left in the tank on both sets — this is the second overhead exposure of the week, not a max. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 04 | Bent Over Two-Dumbbell Row Hips back, torso near parallel, elbows tight to the ribs. Stop the set when the torso starts rising, not when the arms fail. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Incline Dumbbell Flyes Bench no steeper than 30 degrees, elbows softly bent and fixed. Open to a stretch and stop — the bottom is the working part. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 06 | Straight-Arm Dumbbell Pullover Shoulders across the bench, hips low, one dumbbell in both hands. Reach back until the lats are long, then pull the arms over the chest with the elbows nearly straight. No bench — lie on the floor and shorten the reach to what the floor allows, same reps. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 07 | Cable Preacher Curl Upper arms flat on the pad, curl without letting the elbows slide up. No stack — a one-arm dumbbell preacher curl braced over the upright of the incline bench, same reps per side. Do not swap in the incline curl; that is Upper A's angle and this day is meant to differ. This is the named arm pair the block adds a third round to later. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 08 | Triceps Pushdown - Rope Attachment Elbows pinned, spread the rope at lockout. No stack — a single-arm overhead dumbbell extension, same reps per side; keep the two-hand standing version for Upper A so the week carries two triceps angles. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 09 | Side Lateral Raise Slightly higher reps than Upper A and the same load — the second delt exposure of the week is a volume dose, not a load test. 2 × 18 · rest 15s | 2 | 18 | 15s |
| 10 | Seated Bent-Over Rear Delt Raise Chest on the thighs, raise wide, no traps. Light load, strict path. 2 × 18 · rest 1 min | 2 | 18 | 1 min |
| 11 | Hammer Curls Neutral grip, both arms together, elbows pinned. Keeps the brachialis in the week without a third curl variation. 2 × 12 · rest 15s | 2 | 12 | 15s |
| 12 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Torso folded, upper arms locked alongside the ribs, extend to full lockout. This is the pair the coach drops first if the session is running long. 2 × 15 · rest 1 min | 2 | 15 | 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 B 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 B, and how long does it take?
Tight Window — Upper B runs 12 movements and about 24 working sets, roughly 72 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 B version different?
Tight Window — Upper B is the upper b 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