Delts and Traps specialization
Lift Run Bang
If your shoulders and upper back aren’t growing, giving them a few extra sets at the end of your regular workouts probably isn’t going to fix it.
This nine-week specialization program puts your delts and traps at the center of your training. You’ll train the front, side, and rear delts alongside the upper, middle, and lower traps using movements selected to target each area with greater precision.
The rest of your physique won’t be ignored. Chest, back, arms, and legs remain in the program so you can continue training your entire body while directing more of your effort and recovery toward the areas you want to bring up.
You’ll complete four focused lifting sessions and three cardio sessions each week. Every training day includes clear exercise selection and a structured progression to remove the guesswork from your workouts.
If you’re ready to stop treating your shoulders and traps like an afterthought, start here.
Who this is for
This program is for lifters who:
Want to bring up underdeveloped delts and traps Want to create a broader, more complete upper-body appearance Need more structure than adding random lateral raises and shrugs Want specialization work without completely neglecting other muscle groups Have access to a fully equipped commercial gym Have basic lifting experience and can train independently Can commit to four lifting sessions per week for nine weeks
A
Smith press behind the neck
10, 6, 8
B
Reverse Pec Deck
10, 6, 8
C
Pec Deck
10, 6, 8
D
Wide Grip Pulldowns
10, 6, 8
E
Incline Bench Pushdowns
10, 6, 8
F
Cuffed Hammer Curls
10, 6, 8
A
Upperback Dumbbell Row
10, 6, 8
B
Unilateral Smith Machine Shrugs
10, 6, 8
C
Leg Extension
10, 6, 8
D
Lying Leg Curl
10, 6, 8
E
Calf Press
10, 6, 8
A
Cardio
1 x 30:00
A
Cable Front Raise
10, 6, 8
B
Lying Cable Laterals
10, 6, 8
C
Incline Cable Rear Delts
10, 6, 8
D
Db Bench Press
10, 6, 8
E
Supinated Grip Lat Pulldown
10, 6, 8
F
Dumbbell Skulls
10, 6, 8
G
Alternating dumbbell curls
10, 6, 8
A
Smith Machine Kelso Shrugs
10, 6, 8
B
Externally rotated low trap cable raise
10, 6, 8
C
Leg Extension - Unilateral
10, 6, 8
D
Lying Leg Curl
10, 6, 8
E
Leg Press (balanced)
10, 6, 8
F
Calf Press
10, 6, 8
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
Paul Carter
Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes and works with some of the most respected minds in the strength and physique world. He has written a multitude of books on diet and training including the Maximum Muscle Bible, Base Building, and the XLR8 carb cycling approach to fat loss.
