The Program Vault
Bodybuilding4-Week Lateral Head Isolation & Shoulder Width Program. 4 WEEKS · 1 WORKOUT / WEEK · WIDTH & ISOLATION. Six proven movements. One focused shoulder session per week. Progressive overload, logged every set. Includes exercise demo videos and printable workout logs. Shoulders Program V2 is a focused 4-week phase built around a single shoulder session per week. You will perform the same six exercises, in the same order, for four weeks — the program works by getting measurably stronger on those movements, not by chasing variety. Warm up first. Spend about 5 minutes raising your body temperature, then do 2–3 progressively heavier warm-up sets on the first exercise before your first working set. Rest 1–2 minutes between sets. Each exercise lists its own rest period in the table below. Rest long enough to repeat the effort with good form — no longer. Progress every week. Increase weight or reps each week. When you reach the top of the rep range on every set with solid form, add weight next week (about 2.5–5 lb on upper-body lifts). Log everything.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Seated DB Shoulder Press
4 x 8
B
Incline Lateral Raise
4 x 10
C
DB Lateral Raise
4 x 12
D
DB Arnold Press
3 x 10
E
Cable Face Pull
4 x 15
F
DB Lateral Raise
3 x 15
