Shoulders can make or break your entire physique. You can have a solid chest, big arms, even a wide back — but if your shoulders are small and flat, you’ll never get that broad, powerful look. Good news? You don’t need a magic program or crazy moves to blow up your delts. You just need a plan — and you need to stick with it.
This four-week shoulder routine is for anyone who wants real roundness, better press strength, and that capped-delt look that makes your T-shirts fit just right. So grab your dumbbells, clear some space, and let’s grow those shoulders.
Why Most People Struggle to Build Big Shoulders
Before we dive in, let’s get honest. A lot of lifters think they train shoulders hard — but their routine is just a few half-hearted presses at the end of chest day. Or they rely too much on front delt work and ignore the side and rear delts completely.
Result? Overdeveloped front shoulders, under-trained side delts, no real width.
If you want big, round, balanced shoulders, you need to hit all three heads:
- Front delts — mainly work during pressing.
- Side (lateral) delts — give you width.
- Rear delts — add that 3D look and balance out your pressing.
This plan hits all three, with extra love for the side and rear delts.
The Supersize Shoulders Four-Week Blueprint
Here’s how it works:
- You’ll train shoulders twice a week.
- One day focuses on heavy compound lifts.
- One day focuses on high-rep isolation and burnout work.
- Each week you’ll bump up the sets, reps, or weight to keep pushing growth.
All you need: Dumbbells, a bench (or chair), maybe a resistance band for a finisher.
Day 1 — Heavy Shoulder Day
1. Overhead Dumbbell Press
This is your bread and butter for big front delts and overall mass.
- Sit or stand tall.
- Hold dumbbells at shoulder height, palms facing forward.
- Press straight up — no bouncing off your chest.
- Lower slow to starting position.
Sets/Reps: 4 sets of 6–8 reps
2. Arnold Press
Adds an extra front delt squeeze and hits more angles.
- Start with dumbbells at your chest, palms facing you.
- As you press up, rotate palms forward.
- Reverse on the way down.
Sets/Reps: 3 sets of 8–10 reps
3. Dumbbell Lateral Raise
Your width-builder. Don’t cheat these.
- Hold dumbbells at your sides.
- Raise them to shoulder height, slight bend in elbows.
- Lower slow.
Sets/Reps: 4 sets of 10–12 reps
4. Bent-Over Reverse Fly
Rear delts need love too.
- Hinge at the hips, back flat.
- Dumbbells hanging under chest.
- Raise them out wide, squeeze shoulder blades.
- Lower slow.
Sets/Reps: 4 sets of 10–12 reps
5. Upright Row
Another angle to hit side delts and traps.
- Hold dumbbells in front of thighs.
- Pull up to chest height, elbows high.
- Lower under control.
Sets/Reps: 3 sets of 8–10 reps
Rest 60–90 seconds between sets.
Day 2 — High-Rep Burnout Day
This is where you pump blood in, chase the burn, and fire up those slow-twitch fibers.
1. Seated Dumbbell Press (Light)
Lighter weight, higher reps. Focus on the pump.
Sets/Reps: 3 sets of 12–15 reps
2. Dumbbell Lateral Raise Drop Set
Start heavy, then drop down twice.
- Pick a weight you can raise for 10–12 reps.
- Immediately drop to a lighter weight, do 8–10 more.
- Drop once more, go to failure.
Do this sequence twice.
3. Rear Delt Band Pull-Apart
Perfect finisher for rear delts and posture.
- Grab a band with arms straight.
- Pull apart until arms are wide.
- Squeeze your shoulder blades.
Sets/Reps: 3 sets of 15–20 reps
4. Front Plate Raise
If you have a weight plate — or just use one dumbbell.
- Hold plate at thighs.
- Raise to eye level.
- Lower slow.
Sets/Reps: 3 sets of 12–15 reps
5. Shoulder Push-Ups
This lights up your delts and adds bodyweight tension.
- Get into a pike push-up position — hips high, head between arms.
- Lower your head toward the floor.
- Press back up.
Sets/Reps: 3 sets to failure
Weekly Plan Example
- Monday: Heavy Shoulder Day
- Thursday: Burnout Shoulder Day
Train chest or back on other days — just make sure you’re rested for shoulders.
How to Progress Each Week
Week 1: Learn the moves, dial in form.
Week 2: Add 2–5 lbs where you can.
Week 3: Add a set or 2 to lateral/rear raises.
Week 4: Push closer to failure, slow your reps for extra tension.
Small jumps each week = big growth later.
Smart Shoulder Tips Most Lifters Forget
- Keep your core tight on presses. Don’t arch your lower back like crazy.
- Control the lowering phase. Don’t just drop the weights — that’s half the growth.
- Lead with your elbows. On raises, don’t swing your whole body.
- Warm up shoulders first. Light bands, arm circles — protect those joints.
- Train rear delts. They balance all your pressing and help avoid shoulder pain.
Eat, Rest, Grow
You can’t build bowling-ball shoulders without giving your body fuel. Get enough protein — at least 1 gram per pound of bodyweight. Sleep 7–8 hours. Take a rest day when you’re fried.
Can You Supersize Shoulders in Four Weeks?
You’ll see and feel a difference — more shape, more pump, better posture. You won’t look like an action figure overnight (that takes consistency for months and years), but four weeks of real, focused shoulder training will do more than four months of half-hearted pressing.
So Grab Those Dumbbells — It’s Go Time
Stick to this four-week plan. Press heavy. Raise slow. Squeeze every rep. Eat right. Sleep hard. Then watch your shirts stretch tighter across your shoulders.
Big delts make everything look better. Now it’s your turn to build them. Let’s get those boulders!
