Women's PPL — Upper Hypertrophy
Stretch-bias upper hypertrophy day for the women's 5-day PPL. Incline DB press, wide-grip pulldown, seated cable row, lateral raises, rear-delt flyes, incline curls, overhead triceps. Delt + back + arm emphasis; ~70 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 | Incline Dumbbell Press Bench at 30°. Full stretch at the bottom, drive the dumbbells slightly together at the top. 2 warm-up sets first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Wide-Grip Lat Pulldown Wide grip, drive elbows down and back. Full stretch at the top, pull to upper chest, control up. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 03 | Seated Cable Rows Neutral grip, chest tall. Pull to the lower ribs, squeeze the mid-back, control the stretch forward. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Side Lateral Raise Lead with elbows, slight forward lean. Stop at shoulder height, pause 1 s, control down. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 05 | Reverse Machine Flyes Rear-delt focus. Slight elbow bend, drive with the rear delts not the traps. Pause at end-range. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 06 | Incline Dumbbell Curl Bench at 45-60°. Let the arms hang behind the torso for a long-head stretch. No swing. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 07 | Cable Rope Overhead Triceps Extension Stretch the long head fully overhead, elbows close to ears. Squeeze at lockout, control to a deep stretch. 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
Compounds while fresh, delt/arm isolations after — load intent, not just order. Volume day: pick loads where every set lands inside its rep range at the listed RPE with full stretch and controlled eccentric; if reps fall short of range at target RPE, drop load rather than grind. Do not let it become a second heavy push/pull. Laterals/rear-delts stay strict and light, elbow-led, no swing. Sub seated cable row → chest-supported machine row at matched per-side load if cables are taken; pulldown → assisted pull-up same rep target.
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 PPL — Upper Hypertrophy template?
Compounds while fresh, delt/arm isolations after — load intent, not just order. 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 PPL — Upper Hypertrophy, and how long does it take?
Women's PPL — Upper Hypertrophy runs 7 movements and about 21 working sets, roughly 79 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 Hypertrophy version different?
Women's PPL — Upper Hypertrophy is the upper hypertrophy 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
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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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