GVT 10×10 — Shoulders
German Volume Training shoulder day: antagonist 10×10 on dumbbell overhead press and rear-delt machine flye at ~60% 1RM with fixed 90s rest, then light lateral raises and face pulls. Full delt volume. ~60 min.
Estimated session
- Movements 4
- 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 | Dumbbell Shoulder Press GVT main. 10×10 at ~60% 1RM (per hand), fixed 90s rest, alternate with rear flye. 2 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 02 | Reverse Machine Flyes GVT antagonist. 10×10 at ~60% 1RM, fixed 90s rest, alternate with press. 2 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 03 | Side Lateral Raise Supplementary side delts, NOT 10×10. 3×12-15 at RPE 8, light, strict. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 04 | Face Pull Supplementary rotator/upper-back health. 3×15 at RPE 8. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
GVT: DB press and reverse machine flye are paired antagonists, 10×10 each at ~60% 1RM, alternating on a fixed 90s clock — never extend rest to chase reps. Press load is per-hand; pick dumbbells you could press ~20 fresh so all ten sets land. Add +1-2 kg/hand NEXT session only when every set hit ten at 90s rest, else repeat; hold load if strict form breaks (no leg drive or lean-back). Laterals and face pulls are supplementary 3×12-15 at RPE 8, kept light. Sub seated barbell or machine press at the same 60% intent.
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 GVT 10×10 — Shoulders template?
GVT: DB press and reverse machine flye are paired antagonists, 10×10 each at ~60% 1RM, alternating on a fixed 90s clock — never extend rest to chase reps. 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 GVT 10×10 — Shoulders, and how long does it take?
GVT 10×10 — Shoulders runs 4 movements and about 26 working sets, roughly 91 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 Shoulders version different?
GVT 10×10 — Shoulders is the shoulders 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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