Shoulder Salvation

Five days of shoulder specialization for 3D delts that defy physics. Build boulders that cast shadows. Warning: Door frames will become your enemy.

IntermediateStandard sessionshypertrophy
Days a week5
Exercises16
Focus2muscles

Who it's for

A 5-day intermediate program with extra work for shoulders and triceps: 16 exercises across 5 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

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

Day 1

Heavy Press

Heavy shoulder work

  1. 1Barbell Overhead Press
  2. 2Barbell Push Press
  3. 3Dumbbell Shoulder Press

Day 2

Back & Legs

Non-shoulder work

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Back Squat

Day 3

Lateral Focus

Side delt emphasis

  1. 1Dumbbell Lateral Raise
  2. 2Cable Lateral Raise
  3. 3Barbell Upright Row

Day 4

Chest & Arms

Upper maintenance

  1. 1Barbell Bench Press
  2. 2Barbell Curl
  3. 3Cable Tricep Pushdown

Day 5

Shoulder Volume

High volume delts

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

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
Shoulders31.5Excessive
Triceps10.5Optimal
Back7.5Maintenance
Biceps6Moderate
Glutes6Moderate
Quadriceps6Maintenance
Traps6Moderate
Hamstrings4.5Maintenance
Abs3Maintenance
Chest3Maintenance
Lats3Maintenance

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Run this program free.

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

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