15 Minutes Intermediate Shoulders Workout with Bodyweight
A 15 minutes muscle building workout targeting your shoulders using bodyweight equipment. 3 exercises, 12 total sets, designed for intermediate lifters.
15 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~210
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Start in a high plank with hands slightly wider than shoulder-width.
- Lift one hand and tap the opposite shoulder, keeping hips square to the floor.
- Widen your feet for more stability if needed.
Start on all fours with knees hovering one inch off the ground.
Form cues
- Start on all fours with knees hovering one inch off the ground.
- Move the opposite hand and foot forward simultaneously in small steps.
- Keep your back flat and hips level — avoid piking your butt up.
Finish strong — take the last set close to failure.
Form cues
- Start in a push-up position, then walk your feet toward your hands until your hips are high and your body forms an inverted V.
- Keep your hands shoulder width apart and look back toward your feet.
- Bend your elbows and lower the top of your head toward the floor between your hands.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Shoulders Training Tips
- *Most lifters over-train the front delt and neglect the rear delt — prioritize face pulls and reverse flyes.
- *Lateral raises work best with lighter weight and strict form — no swinging.
- *Press overhead with a slight forward lean to keep the bar path over your center of gravity.
Get this shoulders workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.