45 Minutes Advanced Traps Workout with Bodyweight
A 45 minutes strength workout targeting your traps using bodyweight equipment. 2 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
3-6 reps
Rep Range
~709
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie face down on the floor or a bench with arms extended overhead.
- Raise arms into a Y position (overhead, thumbs up), hold for two seconds, lower.
- Raise arms into a T position (out to the sides, thumbs up), hold for two seconds, lower.
Finish strong — take the last set close to failure.
Form cues
- Stand with your back and head against a wall.
- Tuck your chin and press the back of your head into the wall.
- Hold the contraction for 3-5 seconds, feeling the upper traps and neck engage.
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
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
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.