Shoulder Workouts

Our database of free shoulder workouts will help you build some rock-solid shoulders. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training.

All Shoulder Workouts

30 Minute Big Shoulder Workout with David Schachterle
Build your shoulders with David Schachterle's 30 minute workout that's designed to pack on shoulder mass when you're limited on time.
37K Reads 7 Comments
Mass Performance Program - Day 4: Upper Body
Get ready for cannonball delts and boulder shoulders! Day 4 training will hit your shoulders from all angles and finish with some arm blasting isolation work.
39.7K Reads 2 Comments
Deltoid Doomsday: An Epic Workout for Meteorite Boulder Shoulders
Every physique needs a great pair of delts. Without them, you'll look like you don't even lift. So, give this intense boulder shoulder workout a shot!
49.5K Reads 5 Comments
Super Shoulder Striations: Get Ripped Shoulders with this Workout
Looking for a shoulder workout that will leave your shoulders looking ripped from every single angle? Then you need to try the Super Striation Workout!
74.7K Reads 4 Comments
Build “Hoss” Shoulders w/ Fouad Abiad’s Shoulder Workout
Build "Hoss" shoulders with Fouad "Hoss" Abiad's heavy bodybuilder shoulder workout! See which exercises this 20 year bodybuilding vet selects and why!
38.4K Reads 0 Comments
The Evolving Push Day Workout w/ John Jewett
Spice up your push day by performing this perfectly crafted push workout routine designed by John Jewett. This routine hits the shoulders, chest, & triceps.
16.3K Reads 1 Comment
Elite Shoulders: 3 Week Shoulder Shocker Workout
Build wider shoulders with this plan created by Team ALLMAX's Coach Eric Broser. Coach Broser's unique 3 week workout will help spark shoulder growth!
18.9K Reads 0 Comments
4 Week Shoulder Shocker to Ignite Muscle Growth
Shock your shoulders and ignite their growth with this 4 week workout containing patented training strategies from coach Eric Broser.
20.2K Reads 4 Comments
Beginner Shoulder Workout
This four exercise, nine set shoulder workout is designer for beginners who are looking to put some size onto their shoulders. Perform workout once per week.
422.8K Reads 85 Comments
Pull ups
This upper body workout will help women build shoulder and back development and strength. It requires only a set of dumbbells.
685.1K Reads 31 Comments
Back, Shoulders And Traps Workout
Bro: it's time to work the torso. Set aside chest, bicep & abs for a moment. This workout helps you beef up your back, shoulders and traps, and fill out that t-shirt.
567.1K Reads 36 Comments
Giant Sets For Giant Boulder Shoulders In 8 Weeks
Maximize your shoulder muscle growth by incorporating these giant set routines that target every part of the shoulder, plus the traps!
67.6K Reads 7 Comments
The Best Shoulder Workout You've Never Tried
This unconventional shoulder workout is perfect if you've hit a plateau or are looking for a challenge. Try it for 8 weeks and marvel at your massive shoulders!
63.9K Reads 1 Comment
Deltoid Destruction: High Volume & Intensity Shoulder Workout
It's time to finally bring your lagging deltoids up to speed. Check out team Allmax Athlete Brandon Beckrich and his big & heavy shoulder workout!
53.2K Reads 2 Comments
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!
68.9K Reads 8 Comments
8 Week Program to Build Shredded Shoulders
If you're looking to build shredded shoulders with delts that are capped and pop, we've got just the 8 week shoulder workout for you. Check it out!
37.1K Reads 0 Comments
4 Week V-Taper Building Workout Routine
Build that coveted V-Taper and completely transform your physique with this 4 week back and shoulder workout. Simply add it to your current routine!
42.7K Reads 13 Comments
The Perfect Workout for Rock Solid Shoulders
Build perfectly balanced shoulders with deltoids that cap with this workout routine. The workout incorporates 2 workouts that you alternate weekly.
30.6K Reads 2 Comments
The Coconut Shoulders Workout!
Pack on some serious size using a different workout each week. Includes shock techniques like drop sets and supersets. Traps are also trained.
651.3K Reads 211 Comments
High Intensity Shoulder Blaster Workout
Blast your weak and small shoulders with this fast-paced, high intensity delt workout that features heavy rest-pause sets, and slow isolation movements.
381.3K Reads 104 Comments
Build Shoulders Like Boulders Workout
Delts. Boulders. Cannonballs. Caps. Regardless of what you call them, everyone wants nice shoulders, right? Learn how to maximize your shoulder training today.
183.8K Reads 16 Comments
Low Rep Arm And Shoulder Workout By MusclePharm
This workout by Cory Gregory and MusclePharm helps you to pack on shoulder, bicep and tricep muscle mass by focusing on high volume, low rep tri-sets.
105.1K Reads 11 Comments
Front shot of a lean shirtless african american man doing barbell shoulder press
Are you ready to step up your shoulder training? This intermediate program can be completed once every 5-7 days for 8 weeks to help your delts reach their true potential.
0 Reads 0 Comments