90 Minutes Intermediate Shoulders Workout with Bodyweight
A 90 minutes strength workout targeting your shoulders using bodyweight equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
90 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~1575
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Start in a high plank with hands slightly wider than shoulder-width.
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.
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 strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.