6-Week Delt Dominant Program

This is a 6-week training program that focuses on building bigger and stronger deltoids. Strong shoulders are important from a performance standpoint because they play a major role in all pressing, pulling, throwing, hitting, and shooting movements. Having strong shoulders is also important because a strong shoulder is less likely to become an injured shoulder, and shoulder injuries can be very difficult to rehab and recover from fully.

This training program will train all muscle groups weekly but will have a strong emphasis on delt training. Weeks (1,3,5) will consist of 4 training days per week, while weeks (2,4,6) will consist of 5 training days per week. On alternate weeks workouts will stay the same but the rep ranges will change. The principles of progressive overload should be applied throughout this program. This means that you should track your sets and reps for each exercise and every time that exercise comes back up you should try to improve upon those numbers by either adding weight or increasing reps achieved with the same weight.

As with any training program, in order to achieve the most optimal results your nutrition and recovery will need to be on point as well.

You will need access to a gym with standard weight training equipment to complete this program.