Muscle Building
The main training outcome this template is built around.
Workout template
Shoulder Workout
A shoulder session built around pressing and higher-rep delt work.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
55 min
Use this to match the template to your actual weekly schedule.
Intermediate
Lifters who want more direct shoulder work without adding too much unnecessary complexity.
Barbell, Dumbbell, Cable
These are the main tools you will usually need to run the workout as written.
5 days / week
Use this to decide whether the template fits the time you can realistically train each week.
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 a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseBarbell Shoulder Press
Barbell Shoulder Press is a intermediate strength that mainly trains your shoulders using barbell.
View exerciseBarbell Shrug
Barbell Shrug is a beginner strength that mainly trains your back using 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 strength that mainly trains your shoulders using dumbbell.
View exerciseSide Lateral Raise
Side Lateral Raise is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseRelated workouts
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Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
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View workoutFAQ
Common questions about Shoulder Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
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.
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