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Strength Protocol

Upper Chain Power

Push-pull supersets that build pressing power without frying your shoulders.

Upper Chain Power — athlete lifting a loaded barbell in a dim strength studio

Protocol badges

~40 min · 6 blocks
  • Advanced · Difficulty — High intensity and 75%+ readiness required. Heavy loading or maximal efforts — only run this when recovery is genuinely green.
  • 25-40 min · Time — Estimated 25-40 minutes. The standard session length for most protocols.
  • Guided rest · Protocol — Rest periods are prescribed per block and the session timer counts them down for you automatically.
  • Membership · Access — Included with the AI Fitness Membership rather than a one-time unlock. Members get every protocol.
More Strength
Pressing strengthBack thicknessShoulder stability

Coach cueMatch pushing and pulling volume rep for rep — that is what keeps shoulders healthy.

Gear needed · Barbell · Pull-up bar · Dumbbells · Bench

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Strength · Advanced

Upper Chain Power

Push-pull supersets that build pressing power without frying your shoulders.

40 min · 6 blocks · Readiness 75%

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https://digitals.engineering/programs/upper-chain-power

Suitability

Ready to run — your readiness 88 clears the 75+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/6 done

6 blocks · 40 min total · ~36:30 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 6 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 6Scap Activation Series2 x 12 · target Scapula4:40work · rest 0:30

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Upper Chain Power today

Keep the same structure and chase a faster total time than 40 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

75%

Intensity

High

Duration

40 min

4:40Block timer · 2 x 12 · Scapula
4:40Block timer · 5 x 5 · Chest
4:40Block timer · 4 x 6 · Lats
4:40Block timer · 3 x 8 · Delts
4:40Block timer · 3 x 12 · Mid-back
4:40Block timer · 3 x 15 · Rear delts
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

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We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 75%+Your score today is 88%
  • 40 min free6 blocks · high intensity
  • Session loggedTap start to begin logging

40 min · High

0/6 blocks