Upper B — Workout Template

01The 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.

Upper B — every exercise with its working sets, rep or RPE target, and rest.
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

02Who · when · how

When to reach for this template

Strength first (OHP, pull-ups) while fresh — long rest, ramp RPE 7.5→9. OHP: top set clears 6 at ≤RPE 8 → +1.25 kg next session, else hold (it stalls fastest). Press strict — braced, no leg drive, bar past the face; a push press masks a stalled lockout. Pull-ups: +belt load once bodyweight reps exceed 8 at RPE 8; scale to band-assisted or lat pulldown at matched reps if short. Curl, pushdown, raises are accessory: hold reps, ramp RPE to 9.5 on the last set, favor the stretch over load. Equipment swaps. No cable stack: Seated Cable Rows -> a bent-over dumbbell row or a seated band row; Triceps Pushdown - Rope Attachment -> a band pushdown anchored overhead. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.

Tuned to you

Every workout

The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.

03The fit

Programs that use this template

This session is scheduled across a week and progressed over the mesocycle in the programs below.

04Keep exploring

Related templates

More sessions in Build Muscle — same shelf, ready to add to your week.

05FAQ

Common questions

The facts most people check before they drop this session into a week.

01When should I use the Upper B template?

Strength first (OHP, pull-ups) while fresh — long rest, ramp RPE 7.5→9. 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.

06The method