Muscle Building
The primary goal recorded for this template.
Workout template
Shoulder Workout
A shoulder session built around pressing and higher-rep delt work.
Intermediate
The intended experience level and programming complexity.
55 min
The estimated length of each training session.
Intermediate
Lifters who want more direct shoulder work without adding too much unnecessary complexity.
Barbell, Dumbbell, Cable
The main equipment required to run the workout as written.
5 days / week
The number of weekly sessions in the template.
Warm-up guidance
Warm up the rotator cuff, upper back, and thoracic spine before the main press.
Progression guidance
Push the main press over time and keep the lateral and rear-delt work strict.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Shoulders
5 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Shoulder Press | Presses | 4 | 5-8 | 2 min 30 sec | Brace hard and press in a straight line. |
| Arnold Dumbbell Press | Presses | 3 | 8-10 | 1 min 30 sec | Use a weight you can control through the full path. |
| Side Lateral Raise | Side delts | 4 | 12-15 | 45 sec | Keep tension on the delts, not momentum. |
| Bent Over Dumbbell Rear Delt Raise With Head On Bench | Rear delts | 3 | 12-15 | 45 sec | Keep the neck relaxed and move from the shoulders. |
| Barbell Shrug | Upper traps | 3 | 10-12 | 1 min | Lift straight up and pause briefly. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Shoulder Press
Arnold Dumbbell Press
Side Lateral Raise
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Barbell Shrug
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Arnold Dumbbell Press
Arnold Dumbbell Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseBarbell Shoulder Press
Barbell Shoulder Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest, arms, and back.
View exerciseBarbell Shrug
Barbell Shrug is a beginner-friendly back exercise performed with a barbell.
View exerciseBent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Dumbbell Rear Delt Raise With Head On Bench is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseSide Lateral Raise
Side Lateral Raise is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseRelated workouts
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View workoutArm Workout
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View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Shoulder Workout.
Who is Shoulder Workout best for?
Lifters who want more direct shoulder work without adding too much unnecessary complexity.
How often should I run Shoulder Workout?
This template is structured around about 5 training days per week.
Can I swap exercises in Shoulder Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Push the main press over time and keep the lateral and rear-delt work strict.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.