Women's Strength 4-Day — Upper (Bench Focus)
Bench-anchored upper day: a heavy RPE top set of paused bench, then volume back-off sets, plus barbell row, incline press, pulldown, and arm work. Press strength first, upper-body size after. ~60 min.
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 | Barbell Bench Press - Medium Grip Main lift. Pause every rep. Ramp warmups, one top set at the week's RPE, then back-off sets at ~85% of the top set. 3 warm-up sets first 4 × 4–6 · rest 3 min–3:30 | 4 | 4–6 | 3 min–3:30 |
| 02 | Bent Over Barbell Row Heavy horizontal pull to balance the press. Straps allowed. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Barbell Incline Bench Press - Medium Grip Upper-chest pressing volume, 8 reps. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 04 | Wide-Grip Lat Pulldown Vertical pull for lat size, controlled stretch. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Barbell Curl Biceps volume, 10 reps, no swing. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 06 | Triceps Pushdown Triceps volume to support pressing, 10-12 reps. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Bench is the priority and the slowest mover for most women — pause every rep, ramp warmups, take ONE top set to the week's RPE, then set back-off load at ~85% of it for volume. Microload bench +1.25 kg (not 2.5) only when the top set hits target RPE clean; else repeat. Row heavy (straps OK) to balance pressing volume. Keep curls/pushdowns to 8-10 hard reps. Sub DB or close-grip bench if a straight bar bothers the shoulder, matching reps. Never grind to failure; rack on bar-speed drop.
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 Strength 4-Day — Upper (Bench Focus) template?
Bench is the priority and the slowest mover for most women — pause every rep, ramp warmups, take ONE top set to the week's RPE, then set back-off load at ~85% of it for volume. 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 Strength 4-Day — Upper (Bench Focus), and how long does it take?
Women's Strength 4-Day — Upper (Bench Focus) runs 6 movements and about 16 working sets, roughly 77 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 Bench Focus version different?
Women's Strength 4-Day — Upper (Bench Focus) is the bench focus 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