MUSCLE GAIN · INTERMEDIATE · FULL GYM · 4 DAYS/WEEK
Boulder Shoulders workout program
4 weeks of dedicated delt work. Heavy presses paired with high-volume side- and rear-delt isolation. 4 days/week.
The workouts
Front Delts Heavy
- Overhead Press (Barbell)4 × 6
- Shoulder Press (Dumbbell)3 × 10
- Front Raise (Dumbbell)3 × 12
Rear Delts & Upper Back
- Face Pull4 × 15
- Rear Delt Reverse Fly (Dumbbell)3 × 12
- Band Pullaparts3 × 20
Side Delts Volume
- Lateral Raise (Dumbbell)4 × 12
- Lateral Raise (Cable)3 × 15
Mixed Delts
- Arnold Press (Dumbbell)3 × 10
- Lateral Raise (Machine)3 × 15
- Face Pull3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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