90 Minutes Advanced Traps Workout with Barbell
A 90 minutes muscle building workout targeting your traps using barbell equipment. 7 exercises, 25 total sets, designed for advanced lifters.
90 Minutes
Duration
25
Total Sets
8-12 reps
Rep Range
~1125
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Press or snatch a barbell to full lockout overhead with a wide grip.
- Without bending the elbows, shrug your shoulders up toward the ceiling.
- Focus on elevating the shoulder blades — the movement range is small but powerful.
Advanced movement — prioritize form over weight.
Form cues
- Set up as you would for a deadlift with a shoulder-width or slightly wider grip.
- Drive through the floor and extend the hips explosively.
- As the bar passes your waist, shrug hard and pull your elbows high — the bar should reach upper chest height.
Set the safety pins at knee height or slightly above.
Form cues
- Set the safety pins at knee height or slightly above.
- Grip the bar with an overhand or mixed grip.
- Brace your core and pull the bar up to lockout.
Grip the bar with a shoulder-width or slightly narrower grip.
Form cues
- Grip the bar with a shoulder-width or slightly narrower grip.
- Pull the bar straight up along your body, leading with your elbows.
- Raise until the bar reaches chin level or your elbows reach shoulder height.
Set the barbell on rack pins at or just below knee height.
Form cues
- Set the barbell on rack pins at or just below knee height.
- Grip the bar with a mixed or hook grip at shoulder-width.
- Pull the bar to lockout by extending the hips.
Grip the barbell with a wide snatch grip — hands wider than shoulder-width.
Form cues
- Grip the barbell with a wide snatch grip — hands wider than shoulder-width.
- Stand upright with the bar at arm length in front of your thighs.
- Shrug your shoulders straight up toward your ears.
Finish strong — take the last set close to failure.
Form cues
- Stand with feet shoulder-width, holding the barbell at arm's length with an overhand or mixed grip.
- Shrug your shoulders straight up toward your ears.
- Hold the peak contraction for 1-2 seconds — squeeze hard.
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
Traps Training Tips
- *Heavy shrugs build the upper traps but neglect the mid and lower traps — add face pulls and prone Y-raises.
- *Hold the peak contraction for 1-2 seconds on shrugs instead of bouncing the weight.
- *Deadlifts and rack pulls are underrated trap builders — heavy isometric loading is very effective.
Get this traps workout personalized for you
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