Weekly Deltoid Workout Plan

Sunday - Rest Day

Allow your muscles to recover and grow.

Monday - High Volume Lateral Raises (Moderate Weight)

Warm-up (Daily - 5-10 minutes):

  • Arm Circles (forward and backward, 15-20 reps each direction)
  • Shoulder Rotations (front and back, 15-20 reps each direction)
  • Light stretches for shoulders and upper back.
  • Perform 2-3 sets of bodyweight or empty backpack lateral raises (15-20 reps per arm) to activate the muscles.

Workout:

  • Exercise: Standing Backpack Lateral Raise (One Arm at a Time)
  • Weight: Backpack + Book 1 (6.0 lb)
  • Sets: 8-10 sets PER ARM (Alternate arms: Left Set 1, Right Set 1, Left Set 2, Right Set 2...)
  • Reps: 12-15 reps per set
  • Rest: 60-75 seconds between sets (after completing one set for each arm)
  • Form: Stand tall or with a slight forward lean. Hold backpack. Slight elbow bend. Lift out to side leading with elbow to shoulder height. Controlled descent. Avoid momentum or shrugging.

Cool-down (Daily - 5 minutes):

  • Gentle static stretches for shoulders, chest, and upper back.

Tuesday - Lateral, Front, & Rear Raises (Lighter Weight, Higher Reps)

Warm-up (Daily - 5-10 minutes):

  • Arm Circles (forward and backward, 15-20 reps each direction)
  • Shoulder Rotations (front and back, 15-20 reps each direction)
  • Light stretches for shoulders and upper back.
  • Perform 2-3 sets of bodyweight or empty backpack lateral raises (15-20 reps per arm) to activate the muscles.

Workout:

  • Exercise 1: Standing Backpack Lateral Raise (One Arm at a Time)
  • Weight: Backpack + Book 2 (5.4 lb)
  • Sets: 6-8 sets PER ARM
  • Reps: 15-20 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Same as Day 1. Focus on feeling the muscle.
  • Exercise 2: Standing Backpack Front Raise (One Arm at a Time)
  • Weight: Backpack + Book 2 (5.4 lb)
  • Sets: 4-5 sets PER ARM
  • Reps: 10-15 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Stand tall. Hold backpack. Slight elbow bend. Lift forward to shoulder height. Controlled descent. Avoid swinging.
  • Exercise 3: Seated Bent-Over Backpack Rear Delt Raise (One Arm at a Time)
  • Weight: Backpack + Book 3 (3.2 lb) or Backpack + Book 2 (5.4 lb) - Start lighter to perfect form and avoid back strain.
  • Sets: 4-5 sets PER ARM
  • Reps: 15-20 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Sit on a stable chair/bench. Hinge forward from hips, back straight, chest maybe resting on thighs. Hold backpack. Slight elbow bend. Lift out and slightly back. Focus on squeezing upper back/rear shoulder. Lower slowly. Avoid shrugging or swinging.

Cool-down (Daily - 5 minutes):

  • Gentle static stretches for shoulders, chest, and upper back.

Wednesday - Lateral Raises (Moderate Weight, Tempo Focus)

Warm-up (Daily - 5-10 minutes):

  • Arm Circles (forward and backward, 15-20 reps each direction)
  • Shoulder Rotations (front and back, 15-20 reps each direction)
  • Light stretches for shoulders and upper back.
  • Perform 2-3 sets of bodyweight or empty backpack lateral raises (15-20 reps per arm) to activate the muscles.

Workout:

  • Exercise: Standing Backpack Lateral Raise (One Arm at a Time)
  • Weight: Backpack + Book 1 (6.0 lb)
  • Sets: 7-9 sets PER ARM
  • Reps: 10-15 reps per set
  • Rest: 60-75 seconds between sets (after completing one set for each arm)
  • Form: Focus on controlled movement, especially the lowering phase (e.g., 2-3 seconds down). Avoid dropping the weight quickly.

Cool-down (Daily - 5 minutes):

  • Gentle static stretches for shoulders, chest, and upper back.

Thursday - Lateral, Front, & Rear Raises (Lighter Weight, Higher Reps)

Warm-up (Daily - 5-10 minutes):

  • Arm Circles (forward and backward, 15-20 reps each direction)
  • Shoulder Rotations (front and back, 15-20 reps each direction)
  • Light stretches for shoulders and upper back.
  • Perform 2-3 sets of bodyweight or empty backpack lateral raises (15-20 reps per arm) to activate the muscles.

Workout:

  • Exercise 1: Standing Backpack Lateral Raise (One Arm at a Time)
  • Weight: Backpack + Book 2 (5.4 lb)
  • Sets: 6-8 sets PER ARM
  • Reps: 15-20 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Same as Day 1. Focus on feeling the muscle.
  • Exercise 2: Standing Backpack Front Raise (One Arm at a Time)
  • Weight: Backpack + Book 2 (5.4 lb)
  • Sets: 4-5 sets PER ARM
  • Reps: 10-15 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Stand tall. Hold backpack. Slight elbow bend. Lift forward to shoulder height. Controlled descent. Avoid swinging.
  • Exercise 3: Seated Bent-Over Backpack Rear Delt Raise (One Arm at a Time)
  • Weight: Backpack + Book 3 (3.2 lb) or Backpack + Book 2 (5.4 lb) - Start lighter to perfect form and avoid back strain.
  • Sets: 4-5 sets PER ARM
  • Reps: 15-20 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Sit on a stable chair/bench. Hinge forward from hips, back straight, chest maybe resting on thighs. Hold backpack. Slight elbow bend. Lift out and slightly back. Focus on squeezing upper back/rear shoulder. Lower slowly. Avoid shrugging or swinging.

Cool-down (Daily - 5 minutes):

  • Gentle static stretches for shoulders, chest, and upper back.

Friday - Lateral Raises (Moderate Weight, Shorter Rest)

Warm-up (Daily - 5-10 minutes):

  • Arm Circles (forward and backward, 15-20 reps each direction)
  • Shoulder Rotations (front and back, 15-20 reps each direction)
  • Light stretches for shoulders and upper back.
  • Perform 2-3 sets of bodyweight or empty backpack lateral raises (15-20 reps per arm) to activate the muscles.

Workout:

  • Exercise: Standing Backpack Lateral Raise (One Arm at a Time)
  • Weight: Backpack + Book 1 (6.0 lb)
  • Sets: 7-9 sets PER ARM
  • Reps: 12-18 reps per set
  • Rest: 45-60 seconds between sets (after completing one set for each arm)
  • Form: Maintain strict form despite the shorter rest periods.

Cool-down (Daily - 5 minutes):

  • Gentle static stretches for shoulders, chest, and upper back.

Saturday - Lateral, Front, & Rear Raises (Lighter Weight, Very High Reps)

Warm-up (Daily - 5-10 minutes):

  • Arm Circles (forward and backward, 15-20 reps each direction)
  • Shoulder Rotations (front and back, 15-20 reps each direction)
  • Light stretches for shoulders and upper back.
  • Perform 2-3 sets of bodyweight or empty backpack lateral raises (15-20 reps per arm) to activate the muscles.

Workout:

  • Exercise 1: Standing Backpack Lateral Raise (One Arm at a Time)
  • Weight: Backpack + Book 2 (5.4 lb) or Backpack + Book 3 (3.2 lb) - Choose a weight for high reps.
  • Sets: 5-7 sets PER ARM
  • Reps: 20-30+ reps per set (Push for high reps while maintaining form)
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Focus on the burn and muscle fatigue in the side deltoid.
  • Exercise 2: Standing Backpack Front Raise (One Arm at a Time)
  • Weight: Backpack + Book 2 (5.4 lb) or Backpack + Book 3 (3.2 lb)
  • Sets: 4-5 sets PER ARM
  • Reps: 15-25 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Maintain control through the high rep range.
  • Exercise 3: Seated Bent-Over Backpack Rear Delt Raise (One Arm at a Time)
  • Weight: Backpack + Book 3 (3.2 lb)
  • Sets: 4-5 sets PER ARM
  • Reps: 15-25 reps per set
  • Rest: 60 seconds between sets (after completing one set for each arm)
  • Form: Focus on perfect form for the higher rep range.

Cool-down (Daily - 5 minutes):

  • Gentle static stretches for shoulders, chest, and upper back.