Head Up — Shoulder Day
The week's third neck day. Four-plane resisted holds, shrugs and banded external rotation, then an overhead press, a bridge and a core movement. About 30 minutes, 7 movements.
Estimated session
- Movements 7
- 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 | Isometric Neck Exercise - Front And Back Hand- or towel-resisted. One set = the prescribed hold forward, then the same hold backward. Never held in end-range extension. 3 × 10s · rest 45s | 3 | 10s | 45s |
| 02 | Isometric Neck Exercise - Sides One set = the prescribed hold to the left, then the same hold to the right. Match the two sides on effort, not on how they feel. 3 × 10s · rest 45s | 3 | 10s | 45s |
| 03 | Dumbbell Shrug Enters from week 3. Straight up, one-second pause at the top, full lowering. Arms stay long — no biceps assist, no shoulder rolling. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 04 | External Rotation with Band Band anchored at elbow height on a door or post. Elbow pinned to the ribs, rotate the forearm out. Reps count per side. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 05 | Dumbbell Shoulder Press Press standing with the ribs down; a chair with a back works if you prefer to sit. Head stays back — do not push it forward under the dumbbells. 1 warm-up set first 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 06 | Butt Lift Bridge Dumbbell across the hip fold on a folded towel once bodyweight is easy. Drive through the heels, one-second hold at the top, ribs down. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 07 | Bird Dog Reps count per side. Hold the far position two seconds. Hips stay level and the gaze stays down — do not lift the head to look forward. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Holds first, shrugs and rotation second, base last. On the shrug, lift straight up and pause one second — no rolling the shoulders back, no shortening the range to chase load. Anchor the band at elbow height for external rotation and keep the upper arm pinned to the ribs; a rolled towel helps. Press standing with the ribs down and do not let the head drift forward. With a full gym you may swap the rotation work for face pulls at 15 reps, RPE 7.
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 Head Up — Shoulder Day template?
Holds first, shrugs and rotation second, base last. 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 Head Up — Shoulder Day, and how long does it take?
Head Up — Shoulder Day runs 7 movements and about 16 working sets, roughly 46 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 Shoulder Day version different?
Head Up — Shoulder Day is the shoulder day 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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