Shoulder Specialization Block
6-week intermediate hypertrophy block focused on shoulders. Direct shoulder work 3 times per week — heavy press, lateral volume, rear delt focus — with maintenance on other body parts.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Volume
Unlock Shoulder Specialization Block in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week shoulder specialization for the lifter wanting fuller, rounder, more 3D shoulders. Three direct shoulder sessions per week target all three deltoid heads: heavy overhead press (front/medial drive), high-volume laterals (medial deltoid focus, the head most associated with shoulder width), and rear delt isolation (often neglected). Other body parts run in maintenance mode.
Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy OHP + light pull. Tue: Light push + legs. Thu: Lateral volume + back maintenance. Fri: Rear delt + arms. Six weeks linear. Best for intermediate bodybuilders with narrow-looking or 2D shoulders.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓4 training days per week
- ✓13 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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