Muscle groups
View regimen
Train target
SHOULDERS
Cap delts · overhead control
25 CHARS
30 EX
Overhead pressing for the front delt, dedicated side-raise volume for the cap, and rear-delt work that nobody enjoys but everybody needs. The 3D shoulder is a high-volume project.
Weekly volume
12–24 sets
Hard working sets per week, distributed across 2–3 sessions. Stay near the lower bound on a cut, push the upper bound on a hypertrophy block.
Intensity
RPE 7–9 · lateral raises taken close to failure
RPE = reps in reserve. RPE 8 ≈ 2 reps left in the tank. Cap top sets at RPE 9 outside of peaking blocks. Deload week 5 — drop volume 30–40%, hold intensity.
Form cues
- On laterals: lead with the elbow, slight forward lean, no shrug
- Brace ribs down on overhead press — no rib flare, no lower-back arch
TOP 6 HITTERS
Sorted by shoulders exercises in their split
Top shoulders program
ALL MIGHT · SYMBOL OF PEACE
6 shoulders exercises · 5 days/wk
ALL PROGRAMS
FRIEZA
Golden Frieza
4 ex
SON GOKU
Saiyan Power-Builder
3 ex
ASTA
Anti-Magic Swinger
3 ex
TORIKO
Gourmet Strongman
3 ex
GOKU
Ultra Instinct
3 ex
RORONOA ZORO
Three-Sword Style
3 ex
GOHAN
Mystic / Ultimate
3 ex
MADARA
Uchiha Patriarch
3 ex
ENDEAVOR
Plus Ultra Cardio
2 ex
MIGHT GUY
8th Gate Mentor
2 ex
LEVI ACKERMAN
Silent Athlete
1 ex
NARUTO UZUMAKI
Shadow-Clone Volume
1 ex
MONKEY D. LUFFY
Gear Mobility
1 ex
YUJI ITADORI
Tiger Vessel
1 ex
NARUTO
Sage of Six Paths
1 ex
SASUKE
Susanoo Avenger
1 ex
PICCOLO
Demon King's Heir
1 ex
KRILLIN
Earth's Strongest Human
1 ex
BAKUGO
Explosion Quirk
1 ex
EXERCISE REFERENCE
30 distinctEvery shoulders movement across the roster · click ▶ for a form-check video