Upper B
Vertical-press + bicep anchor. Overhead press, pull-ups, cable row, incline curl, triceps pushdown, side raises. ~13 shoulder / 7 back sets weekly when paired with Upper A. ~60 min, 6 exercises.
Estimated session
- Movements 6
- 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 | Standing Military Press Brace the core hard, glutes squeezed. Press the bar in a vertical line — the head moves through the bar at lockout. No leg drive (this isn't a push press). 3 warm-up sets first 4 × 6 · rest 3 min | 4 | 6 | 3 min |
| 02 | Pullups Initiate from the lats — drive the elbows down and back. Chest to bar at the top. Lower under control to a full hang. Add load with a belt once bodyweight reps exceed 8 at RPE 8. 4 × 6 · rest 2:30 | 4 | 6 | 2:30 |
| 03 | Seated Cable Rows Sit upright, slight forward lean. Pull the handle to the lower sternum. Mid-back squeeze at the contraction; control back to a full lat stretch. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Incline Dumbbell Curl Bench at ~60°. Let the arms hang in full elbow extension — that's the stretched bicep position the long head grows in. Curl without swinging and without raising the elbows forward. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 05 | Triceps Pushdown - Rope Attachment Elbows pinned to the ribs. Spread the rope at lockout for a full triceps contraction. Control the rope back up — don't let weight stack slam. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Side Lateral Raise Slight forward lean, lead with the elbows. Pause 1 s at shoulder height, no swinging, no shrugging up. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Lead with the strength work: overhead press and pull-ups come first while you're fresh, so take the long rests and progress load there. Keep the press strict — braced, no leg drive, bar tracking vertical past the face — since turning it into a push press masks a stalled lockout. On pull-ups, add belt weight once you clear the reps; scale to band-assisted or lat pulldown at matched effort if reps fall short. Curls, pushdowns, and raises are accessory: hold the reps and favor the stretched position over swinging heavier.
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 Upper B template?
Lead with the strength work: overhead press and pull-ups come first while you're fresh, so take the long rests and progress load there. 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 Upper B, and how long does it take?
Upper B runs 6 movements and about 20 working sets, roughly 81 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
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