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Shoulder Training Planner

Strong, well-rounded shoulders are key to upper body strength, aesthetics, and injury prevention. This planner develops all three heads of the deltoid through pressing, isolating, and stabilizing movements, helping you build capped shoulders with power, symmetry, and resilience.

What This Planner Includes:

Overhead presses and push variations to build raw shoulder strength

Lateral, front, and rear delt isolation to sculpt size and definition

Stability and rotator cuff exercises to protect and strengthen the joints

Athletic shoulder drills to support functional performance and posture

Structured progression for all levels — from beginner to advanced lifters

Shoulder Strength & Definition System — Planner

Shoulder Strength & Definition System — Planner

Tip: Click a workout title to expand/collapse. Keep quality high; full recovery between heavy or speed sets.

Level 1 — Beginner

Prioritize smooth scapular rhythm and neutral spine throughout.

Press first while fresh; finish with isolation and scapular control.

Use a shoulder-friendly ROM on behind-the-neck pressing; stop short of discomfort.

Level 2 — Intermediate

Keep elbows below shoulder height on upright rows; moderate grip width.

Use controlled eccentrics to build time-under-tension without shoulder irritation.

Incline angle reduces lumbar load; keep ribs down and core braced.

Level 3 — Advanced

Cables maintain continuous tension; keep motion smooth with no momentum.

Stop behind-the-neck press short of discomfort; emphasize scapular upward rotation.

Notes

Keep ribs down and glutes engaged during pressing. Avoid painful ROM on behind-the-neck variations. Deload every 4–6 weeks or when quality drops.

Optional activation before pressing: 1–2 light sets of band pull-aparts and scapular plane raises.