Women's Balanced Upper B
Vertical-press + vertical-pull upper day for women. Seated DB shoulder press, lat pulldown, incline DB press, chest-supported reverse fly, face pulls, hammer curls, overhead triceps — 8-12 reps at ~2 RIR. ~55 min, 7 exercises.
Estimated session
- Movements 7
- 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 | Seated Dumbbell Press Tall torso, brace the abs, press vertically. Stop just short of lockout to keep delt tension; control the descent. 2 warm-up sets first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Wide-Grip Lat Pulldown Initiate from the lats, pull the bar to the upper chest, squeeze the mid-back. Control the bar back up under tension. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Incline Dumbbell Press Bench at ~30°. Full stretch at the bottom, drive up and together. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Reverse Flyes Chest-supported or hinged. Lead with the elbows, squeeze the rear delts, no momentum or trap shrug. 3 × 15, last AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 05 | Face Pull Pull to the forehead, elbows high, externally rotate at the end. 2 × 18–15 · rest 1 min | 2 | 18–15 | 1 min |
| 06 | Hammer Curls Neutral grip, no swing. Control the eccentric to full extension. 2 × 12–10 · rest 1 min | 2 | 12–10 | 1 min |
| 07 | Cable Rope Overhead Triceps Extension Elbows in by the ears, full overhead stretch, hard lockout. 3 × 12, last AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Overhead press and pulldown first, full rest, 8-12 zone at RPE 8 (~2 RIR); +1.25 kg / next DB increment when all sets clear the top of the range at ≤RPE 8, else repeat. Press strict and vertical — no leg drive or lumbar layback. Rear delts and face pulls are the weak-point priority; do not let them turn into rows. Isolations ramp RPE not load; final set RPE 9.5 or AMRAP where marked. Sub Arnold or machine shoulder press, and chest- supported DB rear fly for the cable, at matched reps. Pulldown to the upper chest, no swing.
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 Women's Balanced Upper B template?
Overhead press and pulldown first, full rest, 8-12 zone at RPE 8 (~2 RIR); +1.25 kg / next DB increment when all sets clear the top of the range at ≤RPE 8, else repeat. 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 Women's Balanced Upper B, and how long does it take?
Women's Balanced Upper B runs 7 movements and about 19 working sets, roughly 76 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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