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Program preview

10-Week Shoulder & Arm Density Program

A high-frequency, undulating periodization program designed to prioritize shoulder width and arm thickness while maintaining systemic hypertrophy. The program utilizes a modified Upper/Lower split with specific isolation volume for the distal extremities.

Level
intermediate
Length
10 weeks
Week 1
4 sessions
Equipment
Dumbbells + 2

Week 1 preview

Week 1 at a glance.

Review the first week before adding the full program.

Preview / Week 1

Phase 1: Accumulation & Tissue Tolerance

Volume accumulation and movement proficiency
4 weeks

Upper Body Push (Anterior Chain)

6 exercises

  • dumbbell one arm decline chest press

    3 sets | 12-15 reps | 60s rest | RPE 7

  • dumbbell one arm shoulder press

    3 sets | 10-12 reps | 90s rest | RPE 8

  • cable middle fly

    3 sets | 15 reps | 60s rest | RPE 8

  • dumbbell incline one arm hammer press on exercise ball

    3 sets | 12 reps | 60s rest | RPE 7

  • cable rope high pulley overhead tricep extension

    3 sets | 15-20 reps | 45s rest | RPE 9

  • cable front raise

    3 sets | 15 reps | 45s rest | RPE 8

Lower Body (Quad Bias)

6 exercises

  • dumbbell goblet squat

    4 sets | 10-12 reps | 90s rest | RPE 8

  • dumbbell single leg split squat

    3 sets | 10 reps | 60s rest | RPE 8

  • dumbbell step-up lunge

    3 sets | 12 reps | 60s rest | RPE 7

  • cable standing calf raise

    4 sets | 15-20 reps | 45s rest | RPE 9

  • dumbbell seated one leg calf raise - palm up

    3 sets | 20 reps | 30s rest | RPE 9

  • cable kneeling crunch

    3 sets | 15 reps | 60s rest | RPE 8

Upper Pull (Back & Forearms)

6 exercises

  • cable reverse-grip straight back seated high row

    3 sets | 12 reps | 90s rest | RPE 8

  • dumbbell one arm bent-over row

    3 sets | 10-12 reps | 90s rest | RPE 8

  • cable rope crossover seated row

    3 sets | 15 reps | 60s rest | RPE 8

  • dumbbell lying rear delt row

    3 sets | 15-20 reps | 60s rest | RPE 9

  • cable wrist curl

    3 sets | 20 reps | 45s rest | RPE 9

  • dumbbell finger curls

    3 sets | Fail reps | 45s rest | RPE 10

Shoulder & Arm Specialization

6 exercises

  • cable standing shoulder external rotation

    3 sets | 15 reps | 45s rest | RPE 7

  • cable supine reverse fly

    4 sets | 15-20 reps | 60s rest | RPE 9

  • cable one arm tricep pushdown

    4 sets | 12-15 reps | 60s rest | RPE 8

  • cable lying triceps extension v. 2

    3 sets | 12 reps | 60s rest | RPE 8

  • cable twist (up-down)

    3 sets | 15 reps | 45s rest | RPE 8

  • dumbbell side bend

    3 sets | 15 reps | 45s rest | RPE 7

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