Shoulder Boulder

Four days of shoulder specialization to build cannonball delts. Your shoulders will be so wide you'll have to walk through doors sideways. 3D delt development incoming.

IntermediateStandard sessionshypertrophy
Days a week4
Exercises17
Focus2muscles

Who it's for

A 4-day intermediate program with extra work for shoulders and triceps: 17 exercises across 4 sessions a week.

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

The week

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

Day 1

Shoulder Power

Heavy shoulder work

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

Day 2

Legs & Back

Non-shoulder work

  1. 1Barbell Back Squat
  2. 2Barbell Deadlift
  3. 3Pull-ups
  4. 4Leg Press

Day 3

Shoulder Volume

High volume shoulders

  1. 1Dumbbell Arnold Press
  2. 2Cable Lateral Raise
  3. 3Cable Face Pull
  4. 4Barbell Upright Row
  5. 5Dumbbell Rear Delt Fly

Day 4

Upper Support

Chest and shoulders

  1. 1Barbell Bench Press
  2. 2Dumbbell Lateral Raise
  3. 3Cable Lateral Raise
  4. 4Cable Tricep Pushdown

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
Shoulders34.5Excessive
Triceps10.5Optimal
Glutes9Moderate
Quadriceps9Moderate
Back7.5Maintenance
Hamstrings6Moderate
Traps6Moderate
Abs3Maintenance
Biceps3Maintenance
Chest3Maintenance
Lats3Maintenance

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Run this program free.

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

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