Arm & Boulder Shoulders

Five days dedicated to building cannonball delts and sleeve-splitting arms. Your shoulders will need their own area code and your arms won't fit through sleeves.

IntermediateStandard sessionshypertrophy
Days a week5
Exercises20
Focus3muscles

Who it's for

A 5-day intermediate program with extra work for biceps, triceps and shoulders: 20 exercises across 5 sessions a week.

Focus muscles: Biceps, Triceps, Shoulders. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

5 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Shoulders Heavy

Heavy shoulder work

  1. 1Barbell Overhead Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise
  4. 4Barbell Back Squat

Day 2

Back & Chest

Upper maintenance

  1. 1Barbell Bench Press
  2. 2Barbell Bent-Over Row
  3. 3Pull-ups
  4. 4Dumbbell Incline Press

Day 3

Arms Heavy

Heavy arm work

  1. 1Barbell Curl
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Hammer Curl
  4. 4Cable Tricep Pushdown

Day 4

Legs

Lower body

  1. 1Barbell Deadlift
  2. 2Leg Press
  3. 3Barbell Romanian Deadlift
  4. 4Dumbbell Lunge

Day 5

Shoulders & Arms Volume

High volume finish

  1. 1Cable Lateral Raise
  2. 2Cable Face Pull
  3. 3Dumbbell Overhead Tricep Extension
  4. 4Cable Rope Curl

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Shoulders19.5Optimal
Glutes15Optimal
Triceps15Optimal
Back12Moderate
Biceps12Optimal
Hamstrings10.5Optimal
Quadriceps10.5Moderate
Chest7.5Maintenance
Lats6Maintenance
Traps4.5Maintenance
Abs3Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Arm & Boulder Shoulders in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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