Quick Shoulders
30-min shoulder day. OHP, lateral raise, face pull. ~9 shoulder sets in a focused window.
Estimated session
- Movements 3
- 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, vertical bar path. No leg drive. 2 warm-up sets first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 02 | Side Lateral Raise Lead with elbows, slight forward lean. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 03 | Face Pull Pull rope to face, elbows high, external rotation. 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
Fixed order; do not reorder — OHP must run first while fresh. OHP top set is RPE9: if bar speed forces a leg-drive cheat, drop ~5% and hold strict reps. Laterals/face pulls climb in RPE within the session, not load — keep DB/cable weight flat across sets and let reps stay at target; if final lateral set clears RPE9 with clean form, add the smallest increment next session. Subs: seated DB press for OHP (use ~70% of barbell load, per-hand); rope face pull → band pull-apart or reverse pec-deck at matched RPE.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Quick Shoulders template?
Fixed order; do not reorder — OHP must run first while fresh. 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 Quick Shoulders, and how long does it take?
Quick Shoulders runs 3 movements and about 9 working sets, roughly 40 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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