Mith’s 6 Weeks To Boulder Shoulders 

Alternate Week A and Week B for 6 Weeks

Warm up

Before every training session perform: 

• 5-10minutes of low intensity cardio
• Dynamic stretches; arm swings, circles 20 reps and scapular retraction/protraction
• 1-2 warm sets for first 2 exercises with lighter weights after the big lift (pyramid up the weights) 
• Warm up weights for the first big lift will be calculated based on your 1RM prediction.

Week A

Exercise 1: Military Press (Overhead Press)

Set 1

Reps: 5.5.5 warm-up (40% 1RM, 50% 1RM, 60%1RM)

Set 2

Reps: 5 (65 - 70 % 1RM)

Set 3

Reps: 5 (75 - 80 % 1RM)

Set 4

Reps: AMRAP (85 - 95 % 1RM)

Rest: 2min between each set

Cue: Squeeze glutes to keep upright, brace your core, when pressing up; press with the outside of your palms

Exercise 2: Barbell Cleans 

Sets: 4

Reps: 6

Rest: 1-2mins 

Exercise 4: Arnold Press

Sets: 3

Reps: 6-8

Rest: 1-2mins

Exercise 5: Bent-Over Rear Delt Fly

Sets: 4

Reps 10-12

Rest: 1-2mins

Week B

Exercise 1: Military Press (Overhead Press)   5/3/1

Set 1

Reps: 5.5.5 warm-up (40% 1RM, 50% 1RM, 60%1RM)

Set 2

Reps: 5 (65 - 70 % 1RM)

Set 3

Reps: 5 (75 - 80 % 1RM)

Set 4

Reps: AMRAP (85 - 95 % 1RM)

Rest: 2min between each set

Cue: Squeeze glutes to keep upright, brace your core, when pressing up; press with the outside of your palms

Exercise 2: Barbell Power Clean and Jerk/Press 

Sets: 3

Reps: 6

Rest: 1-2mins 

Exercise 3: Machine Press

Sets: 3

Reps: 8

Rest: 1-2mins between each set

Cue: Lift dumbbells to lower chest height, row up and back

Exercise 4: Bent-Over  Dumbbell Rear Delt Fly

Sets: 4

Reps: 12, 10, 8, 8 

Rest: 1min between each set

Progressively go heavier with each set.

Cue: protract you scapulae (shoulder blades)

Exercise 5: Single Arm Cable Lateral Raise 

Sets: 3

Reps: 12, 10, 8

Rest: 1min

Progressively go heavier with each set.

Cue: Pass cable through legs, lean into the raise

The Magic Triple Set

This must be completed at the end of both Week A and Week B

Exercises: Machine rear delt fly x kettlebell front raise x dumbbell lateral raise 

Sets: 3

Reps: 10 x 10 x 10

Rest: 1-2mins between each set 

Cue: 

Rear delt fly - protract (squeeze) shoulder blades together 

Kettlebell front raise - Not a kettlebell swing, if it’s too heavy and you start swinging go lighter 

Dumbbell lateral raise - tilt dumbbells slightly so pinky reaches top first

✅ FINISH

“I play badminton at a competitive level and it’s really helped me get through the high intensity training sessions. Gives great focus and that extra energy. No negative side effects and it tastes amazing too! Highly recommended for anyone in the fitness space.”

Athi Selladurai: Professional Badminton Player - Australian National Team