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DELTS LIKE A MF

Maddawg Strong

Bodybuilding, Women's Training
Coach
Maddy Forberg

While l love the look of powerful quads, in my eyes, I could TELL when someone worked out by the look of their shoulders. Seeing your delts fill out a t-shirt always impressed me the most.

It was a STRONG look.

I took a step back and realized all the issues that contributed to this lack of growth.

Inconsistency Improper technique Not truly pushing myself... Were all HUGE contributors.

We’ve created a program to solve those problems for you.

I know I’m not the only one who thinks that seeing some built-up shoulders is a sign that “DAMN, that person works out!”

This program is 12 weeks long, two sessions a week, and is an ADD-on program.

This means that you can add it on top of your current training!

If you like your current training, but need an extra push for your shoulder days, this is perfect for you!

Like your powerlifting program but need a boost? Doing my Legs Like A MF program or Built and need some more specific shoulder work? BAM!

This is not a gender-specific program. We believe that everyone deserves some pumpkin delts. We cannot wait to see your growth!

Here's a link where you can get access to the program right now!

-Maddy Forberg

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Train Shoulders Like I do
You deserve to get the results you're after. If you're willing to put in the work for the next 12 weeks, I'm going to show you exactly how I train shoulders so that you too can get results that make you proud AF.
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Stop Guessing What To Do
I'll give you detailed instruction for each of the 2 training days each week + video demos of me showing you exactly what I'm looking for. The days of you wandering the gym wondering how to get to where you wanna go are over!
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Feel and Look YOUR Best
I want to empower YOU with a plan that makes you feel like you're at your best. I'm committed to making sure that you get everything you deserve out of this program and if you put in the work, you'll be blown away with what you can accomplish in just 12 weeks. I guarantee it.
Features
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Programming 2 days per week
This is a bolt-on program that is intended to work in conjunction with (and in addition to) your current training program.
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Video Demos
I've filmed each movement in the program so you know exactly what I'm looking for.
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Detailed, expert instruction
There is so much more than just sets and reps in the program. Understand rep ranges, RPE, and all the details that I'll need from you along the way.
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Delivered through TrainHeroic
We believe in partnering with the best and that's why we deliver our training through TrainHeroic. Track your progress and so much more!
Equipment
Required
Barbell + Dumbbells // Cable Machine
Recommended
Conventional Gym
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Warm Up

A

Before each shoulder session, we will be following this warm-up routine in order to prevent potential injury due to the increased frequency and intensity of these shoulder-focused days! DO NOT skip this. It will only take 10-15 minutes, but save you from potential issues or injuries that could last you a lifetime, and can very likely aid in the development of more muscle (the stretching portion specifically). Warm-Up: 1. Resistance Band Adductions - 2x15-20. *grip a resistance band with a palms-up hand position, elbows bent to 45°, kept tucked in close to the torso. 2. Resistance Band Horizontal Adduction - 2x15-20. *This will be the same as the previous movement, but instead of keeping your elbows bent – you will have your arms outstretched at shoulder height (think: zombie) with palms facing up towards the ceiling. 3. Resistance Band “Cheerleaders” -2x15-20. *again, similar to the previous movements; you will grab the resistance band with a palms-up position, arms will be straight out in front of you, but at a diagonal angle to each other (one higher and one lower) – perform a similar ‘band pull-apart' type motion, moving in a diagonal angle until arms are fully extended at both ends. Hold briefly for 1-2 seconds, come back to starting position, then flip hands to switch positions and repeat (what was previously the top hand is now on the bottom and vice versa).

B

High Incline Smith Press

2 x 12

C

Seated Side Raise

2 x 12

D

Incline Braced Y Raise

2 x 15

E

Tricep Extension

12, 15

F

Incline DB Curl

12, 15

Stretch

G

Facing away from a Smith Machine or squat rack with the bar set at hip-height (or slightly lower/higher); turn away from the bar, grip it with a palms-up position and straight arms, then slowly begin lowering yourself (kneeling or squatting down) until your begin to feel tension on your delts. Do not resist or tighten up – take a deep breath, relax, then slowly sink into a deeper position (*if possible – do not FORCE yourself into any position) and continue trying to relax and hold there for 45-60 seconds. Through each sessions and week; the goal will be to continue increasing the duration you’re holding this stretch for up to a maximum of 90-120 seconds.

Tuesday
Week 1 Day 2

Warm Up

A

Before each shoulder session, we will be following this warm-up routine in order to prevent potential injury due to the increased frequency and intensity of these shoulder-focused days! DO NOT skip this. It will only take 10-15 minutes, but save you from potential issues or injuries that could last you a lifetime, and can very likely aid in the development of more muscle (the stretching portion specifically). Warm-Up: 1. Resistance Band Adductions - 2x15-20. *grip a resistance band with a palms-up hand position, elbows bent to 45°, kept tucked in close to the torso. 2. Resistance Band Horizontal Adduction - 2x15-20. *This will be the same as the previous movement, but instead of keeping your elbows bent – you will have your arms outstretched at shoulder height (think: zombie) with palms facing up towards the ceiling. 3. Resistance Band “Cheerleaders” -2x15-20. *again, similar to the previous movements; you will grab the resistance band with a palms-up position, arms will be straight out in front of you, but at a diagonal angle to each other (one higher and one lower) – perform a similar ‘band pull-apart' type motion, moving in a diagonal angle until arms are fully extended at both ends. Hold briefly for 1-2 seconds, come back to starting position, then flip hands to switch positions and repeat (what was previously the top hand is now on the bottom and vice versa).

B

Seated Shoulder Press

2 x 12

C

Rear Delt Row

2 x 12

D

Behind the Back Cable Raise

12, 15, 15

E

Single Arm Preacher Curl

12, 15

F

PJR Pullover

12, 15

Stretch

G

Facing away from a Smith Machine or squat rack with the bar set at hip-height (or slightly lower/higher); turn away from the bar, grip it with a palms-up position and straight arms, then slowly begin lowering yourself (kneeling or squatting down) until your begin to feel tension on your delts. Do not resist or tighten up – take a deep breath, relax, then slowly sink into a deeper position (*if possible – do not FORCE yourself into any position) and continue trying to relax and hold there for 45-60 seconds. Through each sessions and week; the goal will be to continue increasing the duration you’re holding this stretch for up to a maximum of 90-120 seconds.

Coach
coach-avatar Maddy Forberg

I remember the day I saw my two best friends slapping hands and slamming weights. Doing some sport they called Powerlifting The moment I gripped the knurling, my life had a purpose that I hadn't felt before. There’s nothing I love more than seeing people find the strength within themselves. I believe that the barbell can change your life too, and I can’t wait to go on this journey with you!

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Get Your Pumpkin Delts!

Add these 2 days to ANY program now.

Get DELTS LIKE A MF
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FAQs
Did Maddy really design this program?
Absolutely. There's nothing that I love more than empowering people by using a barbell. This program will push you beyond what you realize you're capable of and the results will speak for themselves.
What do we do when we're done with the program?
Stay tuned! I've got a lot in the works right now and this is just the beginning. Keep up with what's coming through Instagram in the meanwhile.
DELTS LIKE A MF