Shoulder program: build a 3D shoulder look
Shoulder workout program: overhead press, lateral raises, rear delt work. Build wide, structured shoulders with 8-week progression.
Why this program?
A complete shoulder needs the three delt heads trained: front (front delt), side (mid delt for width) and rear (posterior delt). Most programs over-load the front (already hit by chest work) and neglect the rear. This program rebalances that: heavy overhead press for structural strength, high-volume lateral raises for width, focused rear-delt work for a 3D look.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Standing barbell overhead press | 4 | 6–8 |
| Seated dumbbell press | 3 | 10–12 |
| Lateral raises | 4 | 12–15 |
| Rear-delt fly (cable or dumbbell) | 4 | 12–15 |
| Face pull | 3 | 15–20 |
| Upright row (light) | 3 | 12 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
Do I need heavy overhead press for shoulders?
Yes, but not exclusively. Heavy OHP (6–8 reps) builds structural strength. Higher-rep lateral raises (12–15) build width. Both matter.
Why do rear delts matter?
A rounded, symmetrical shoulder needs the rear delt trained specifically. It's not stimulated enough by chest or back work. 3× 12–15 reps of dedicated rear-delt work per week is enough.
Shoulder pain during OHP: what to do?
First check mobility (T-spine, shoulders). Switch to dumbbell press with a neutral grip — often less impinging. If pain persists, see a physio: don't train through pain.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries