Shoulders Day (Bro)
Single-muscle shoulder emphasis day. OHP, seated DB press, lateral raises, reverse flyes, cable rear-delt fly, BB shrugs. ~16 shoulder sets, ~3 trap sets. ~70 min, 6 exercises.
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 Brace core, glutes squeezed. Press in vertical line. No leg drive. 2 warm-up sets first 4 × 6 · rest 3 min | 4 | 6 | 3 min |
| 02 | Seated Dumbbell Press Press straight up, slight pause overhead. Lower with control. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Side Lateral Raise Slight forward lean, lead with elbows. Stop at shoulder height, pause 1 s. High volume side-delt work — embrace the burn. 4 × 15 · rest 1 min | 4 | 15 | 1 min |
| 04 | Reverse Flyes Slight forward bend, soft elbows. Lift dumbbells out using rear delts only. Squeeze shoulder blades. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Cable Rear Delt Fly Pull cables across the body using rear delts. Slow eccentric. Different angle than DB reverse flye for full rear-delt coverage. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 06 | Barbell Shrug Stand tall, shrug straight up. No rolling motion. Pause at top, control down to a full stretch. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Presses are the only loadable lifts; set them from logged e1RM to land the listed RPE strict (no leg drive). On the side/rear-delt isolation (per-hand DB, single cable handle) cap load so reps stay clean to the target RPE; if form breaks before the rep target, drop ~10%. If the top press set finishes ≥2 reps under target at the listed RPE, hold load next session. This is the split's only direct side-delt volume — prioritize it. Matched-effort swaps OK (machine/Smith for OHP, cable for DB laterals); keep all three delt heads loaded. Equipment swaps. No cable stack: Cable Rear Delt Fly -> a bent-over dumbbell rear-delt raise or a band pull-apart. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 Shoulders Day (Bro) template?
Presses are the only loadable lifts; set them from logged e1RM to land the listed RPE strict (no leg drive). 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 Shoulders Day (Bro), and how long does it take?
Shoulders Day (Bro) runs 6 movements and about 19 working sets, roughly 75 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 Bro version different?
Shoulders Day (Bro) is the bro 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