Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week1
- Time Per Workout45-60 minutes
- Equipment RequiredBands, Barbell, Cables, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
The following workout is broken down into three phases and is the perfect workout program to take your delts to the next level.
The first phase sets the foundation for stronger and sturdy shoulder muscles.
The second phase builds on top of the first phase and will help you continue to build your shoulder muscles and shoulder strength.
The third and final phase of this program is geared towards building ripped and striated shoulders.
The ultimate goal: To build cannon ball delts that look ready to blast through your skin.
For optimal results, substitute this workout in for your shoulder day in your normal workout routine.
Phase 1: Weeks 1-4
| Exercise | Sets | Reps |
|---|---|---|
| 1. Band Pull Apart | 5 | 12-15 |
| 2. Overhead Press | 4 | 8-10 |
| 3. Face Pulls | 3 | 10-12 |
| 4. Lateral Raise | 3 | 10-12 |
| 5. Front Cable Raise | 3 | 10-12 |
Phase 2: Weeks 5-8
| Exercise | Sets | Reps |
|---|---|---|
| 1. Band Pull Apart | 5 | 12-15 |
| 2. Seated Military Press | 4 | 8-10 |
| 3. Standing Dumbbell Press* | 4 | 10 |
| 4. Bent Over Rear Delt Fly | 3 | 12 |
| 5a. Lateral Raise | 3 | 10 |
| 5b. Front Raise | 3 | 10 |
*On standing dumbbell presses, perform 1.5 reps for each rep. So, a full rep will be one full range of motion followed by the bottom half of the range of motion. These are absolutely killer, so perform with good form and enjoy the pump.
Phase 3: Weeks 9-12
| Exercise | Sets | Reps |
|---|---|---|
| 1. 3 Way Band Pull Apart | 5 | 15 total |
| 2. Standing Overhead Press* | 5 | 8-10 |
| 3a. Cable Lateral Raise | 4 | 12 |
| 3b. Cable Front Raise | 4 | 12 |
| 3c. Face Pulls | 4 | 12 |
| 4. Seated Arnold Press | 3 | 10 |
| 5. Heavy Dumbbell Shrug | 5 | 8 |
*On your final set of standing overhead press, perform a double drop set by dropping the weight used by 50% and performing reps to failure twice.
For this program, you’ll want to keep your rest in between sets to 30-60 seconds. The rep tempo of each exercise should be 2/0/2. Keep the weight under control and focus on feeling the muscle work through the entire range of motion.
Any exercises with letters represent part of a superset or triset. Perform each exercise within the superset/triset with minimal rest in between exercises and take a full rest period once you’ve completed the entire superset/triset.
If you have any other questions regarding the program, feel free to ask them in the comments section below!
11 Comments
Hi guys.
I'm looking to bring up my delts always had trouble with them the most. Came to find this workout and it looks perfect for me the only question I have is the 3 way band aparts how do you mean 3 way band pull apart? How do I do them? I can do the standard but no idea about the other two haha how would you do this any advice would be appreciated thank you! Stay well!
Hi, JoeJoe. Thanks for the question. Hopefully this answer helps you and others.
Start with the band at arms' length at a 45 degree angle above your shoulders. Pull the band apart and hold briefly. Repeat for the desired reps.
Then, go to the traditional position and perform reps as you normally would. The third way is with the arms at a 45 degree angle downward. The band should touch your midsection when you pull it apart.
I hope this helps. Thanks for reading M&S!
Thank you for the example roger. Can't wait to get started now and get those gains. Appreciated as always m & s! :)
What's the weekly work out schedule for the shoulder program? I dont want over train when working other groups. Like mon: chest .....etc
How many times a week do you hit em?
Hey Eric
This workout would be substituted in place of your usual shoulder routine during whichever program you're already performing. So whichever day you hit shoulders now will be when you'll perform this routine.
With the band pull apart exercise which color/strength band should I choose (tension to cause failure at rep count, rep count under failure, etc)? Also, what is the 3 way band pull apart exactly? I apologize, I’ve not actually heard of or can’t recall that exercise. Thanks.
Hi Shane,
Rep count under failure. Here is a demonstration of the 3 way pull apart: https://www.muscleandstrength.com/exercises/3d-band-pull-apart
You don't need to be standing on the band to perform this, but the general 3 parts are what you should be after.
What if I am not accessible to bands? Is there an alternate for band pulls?
Hi Alfred,
You can take that exercise out. If you're ever able to gain access to a band, they are beneficial to add back in to help build your rear delts and assist in creating shoulder stability.
How many times a week would you recommend doing this?
Hi Meg,
The workout was intended to be performed once per week within an entire body part split.
Hope this helps!