Women's Strength 4-Day — Upper (Press Focus)
Overhead-press-anchored upper day: a heavy RPE top set of strict OHP, then volume back-off sets, plus pull-ups, close-grip bench, cable row, face pull, and curls. Press strength first, balanced upper-back 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 | Standing Military Press Main lift. Strict, no leg drive. 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 × 5–8 · rest 2:30–3 min | 4 | 5–8 | 2:30–3 min |
| 02 | Pullups Vertical pull. Add load when bodyweight reps clear the range; else band-assist to hit the target reps. 3 × 8–6 · rest 2 min | 3 | 8–6 | 2 min |
| 03 | Close-Grip Barbell Bench Press Triceps-biased press; supports the bench day, 8 reps. 1 warm-up set first 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 04 | Seated Cable Rows Horizontal pull volume, controlled, full stretch. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Face Pull Rear-delt/upper-back health, high rep, no momentum. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 06 | Hammer Curls Brachialis/biceps volume, 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
OHP leads and is the slowest barbell lift — ramp warmups, take ONE strict top set (no leg drive) to the week's RPE, then set back-off load at ~85% of it. Microload OHP +1.25 kg only when the top set hits target RPE clean; else repeat. Pull-ups: add load when bodyweight reps clear the range, else band-assist to the target reps. Close-grip bench supports the bench day's triceps — keep 1-2 RIR. Face pulls and curls are high-rep accessories. Sub DB shoulder press if a straight bar pinches the shoulder.
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 (Press Focus) template?
OHP leads and is the slowest barbell lift — ramp warmups, take ONE strict top set (no leg drive) to the week's RPE, then set back-off load at ~85% of it. 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 (Press Focus), and how long does it take?
Women's Strength 4-Day — Upper (Press Focus) runs 6 movements and about 16 working sets, roughly 73 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 Press Focus version different?
Women's Strength 4-Day — Upper (Press Focus) is the press 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
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