Cannonball Delts: The Ultimate 12 Week Shoulder Building Program

Looking for a workout program to bring up your lagging delts? Check out this 12 week Cannonball Delt Workout program guaranteed to blow up your shoulders!

Workout Summary

Build Muscle
Single Muscle Group
12 weeks
45-60 minutes
Bands, Barbell, Cables, Dumbbells
Male & Female
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Workout Description

The following workout is broken down into three phases and is the perfect workout program to take your delts to the next level.

The first phase sets the foundation for stronger and sturdy shoulder muscles.

The second phase builds on top of the first phase and will help you continue to build your shoulder muscles and shoulder strength.

The third and final phase of this program is geared towards building ripped and striated shoulders.

The ultimate goal: To build cannon ball delts that look ready to blast through your skin.

For optimal results, substitute this workout in for your shoulder day in your normal workout routine.

Phase 1: Weeks 1-4
Exercise Sets Reps
1. Band Pull Apart 5 12-15
2. Overhead Press 4 8-10
3. Face Pulls 3 10-12
4. Lateral Raise 3 10-12
5. Front Cable Raise 3 10-12
Phase 2: Weeks 5-8
Exercise Sets Reps
1. Band Pull Apart 5 12-15
2. Seated Military Press 4 8-10
3. Standing Dumbbell Press* 4 10
4. Bent Over Rear Delt Fly 3 12
5a. Lateral Raise 3 10
5b. Front Raise 3 10

*On standing dumbbell presses, perform 1.5 reps for each rep. So, a full rep will be one full range of motion followed by the bottom half of the range of motion. These are absolutely killer, so perform with good form and enjoy the pump.

Phase 3: Weeks 9-12
Exercise Sets Reps
1. 3 Way Band Pull Apart 5 15 total
2. Standing Overhead Press* 5 8-10
3a. Cable Lateral Raise 4 12
3b. Cable Front Raise 4 12
3c. Face Pulls 4 12
4. Seated Arnold Press 3 10
5. Heavy Dumbbell Shrug 5 8

*On your final set of standing overhead press, perform a double drop set by dropping the weight used by 50% and performing reps to failure twice.

For this program, you’ll want to keep your rest in between sets to 30-60 seconds. The rep tempo of each exercise should be 2/0/2. Keep the weight under control and focus on feeling the muscle work through the entire range of motion.

Any exercises with letters represent part of a superset or triset. Perform each exercise within the superset/triset with minimal rest in between exercises and take a full rest period once you’ve completed the entire superset/triset.

If you have any other questions regarding the program, feel free to ask them in the comments section below!

8 Comments+ Post Comment

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Posted Sat, 07/18/2020 - 12:09
Eric Wuest

What's the weekly work out schedule for the shoulder program? I dont want over train when working other groups. Like mon: chest .....etc
How many times a week do you hit em?

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Posted Mon, 08/10/2020 - 15:26

Hey Eric

This workout would be substituted in place of your usual shoulder routine during whichever program you're already performing. So whichever day you hit shoulders now will be when you'll perform this routine.

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Posted Wed, 04/10/2019 - 11:54

With the band pull apart exercise which color/strength band should I choose (tension to cause failure at rep count, rep count under failure, etc)? Also, what is the 3 way band pull apart exactly? I apologize, I’ve not actually heard of or can’t recall that exercise. Thanks.

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Posted Thu, 04/11/2019 - 10:54

Hi Shane,

Rep count under failure. Here is a demonstration of the 3 way pull apart:

You don't need to be standing on the band to perform this, but the general 3 parts are what you should be after.

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Posted Mon, 11/12/2018 - 01:55

What if I am not accessible to bands? Is there an alternate for band pulls?

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Posted Mon, 11/12/2018 - 11:20

Hi Alfred,

You can take that exercise out. If you're ever able to gain access to a band, they are beneficial to add back in to help build your rear delts and assist in creating shoulder stability.

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Posted Mon, 10/16/2017 - 02:13

How many times a week would you recommend doing this?

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Posted Mon, 10/16/2017 - 09:44

Hi Meg,

The workout was intended to be performed once per week within an entire body part split.

Hope this helps!