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The Athlean X Shoulder Workout | The Ultimate Guide!

Are you curious about Athlean X shoulder workouts? 

Do you want to know Jeff Cavaliere trains his shoulders for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use Athlean X shoulder workouts to take your training to the next level!.


Jeff Cavaliere is one of the biggest experts in the fitness industry.

He is best known for his incredibly popular YouTube channel, called Athlean X.

However, is also famous for his muscular physique. Jeff has massive shoulders, with fully capped front, side, and rear deltoids.

But how did Jeff build his huge shoulders?

Jeff Cavaliere says the best way to build huge shoulders is using his Athlean X shoulder workouts. He uses a variety of compound and isolation exercises to overload your front, side, and rear delts from as many angles as possible.

Here is a high-volume Athlean X shoulder workout that you can try. Check it out:

Athlean X Shoulder Workout #1

  • Exercise #1: Barbell overhead press, 4 sets of 10, 8, 6, 6 reps
  • Exercise #2: Dumbbell / band overhead press, 1 set of 15 reps
  • Exercise #3: Delt stretch 21’s, 2-3 sets of 7 reps (each position)
  • Exercise #4: Dumbbell cheat lateral raises, 3 sets to failure
  • Exercise #5: Dumbbell push press, 3 sets to failure (1 arm at a time)
  • Exercise #6: Cable face pulls, 3 sets of 15 reps

Here is the training video:

Talk about an intense workout!

Jeff Cavaliere starts this shoulder workout with the king of shoulder exercises: the barbell overhead press.

OK, I’m not sure if this really is the king of all shoulder exercises…

However, Jeff seems to like it, as he uses it in many of his Athlean X upper body workouts.

“You want to start with a foundational exercise, or one that you can overload the most.

And for the shoulders, that means the overhead press.

We’re going to do 4 sets in descending fashion. 10 reps, 8 reps, 6 reps, 6 reps.

Ideally you’re adding some weight to the bar, and not just having fatigue bring you down.”

After the barbell overhead press, Jeff wants you to perform another overhead pressing variation.

This time, you are going to use a combination of bands and dumbbells to overload your shoulders.

Here is Jeff describing this strategy:

“This is done as a reinforce. Neuromuscular re-education. You just went through this exercise with the weights, with that vertical force, now you want to reinforce it once again.

Get the rotator cuff working again.

So we can integrate that better and better from session to session, and avoid any of those injuries that come from improper training.”

Next, Jeff wants you to perform a brutal shoulder superset.

You are going to superset dumbbell cheat lateral raises, with the dumbbell push press.

The idea is to pre-exhaust your side delts with the cheat laterals, and then make them work even harder with the overhead pressing movement.

“We want to include something that allows all these muscles of the shoulder girdle to work together.

We can do that with a combo of a cheat lateral, going into a dumbbell push press.

We load the weight higher than we normally use, and we’re not specifically trying to activate the middle delt with this exercise.”

Finally, Jeff wants you to finish the workout with one of his favorite corrective exercises: the cable face pull.

Jeff uses this exercise so much, I decided to write a whole article about it! Check it out:

  • The Athlean X Face Pull | The Ultimate Guide!

The face pull is awesome because it trains the upper back muscles AND the rotator cuff muscles at the same time!

It also hits the side and rear delts pretty hard, which makes it a great choice for any shoulder workout.

Of course, it’s still a good idea to hear Jeff talk about this movement in his own words.

“The key when you’re doing this exercise is the mindset.

I have you doing 3 sets of 15 reps, but you should focus on doing 15 sets of 1 rep, and doing that 3 times.

In other words, quality trumps everything!”

Many people will have a hard time recovering from a 6-exercise shoulder workout, but Jeff seems to think it is doable if you really push yourself… so have at it!


Jeff Cavaliere is one of the biggest experts in the fitness industry, and it’s easy to see why.

He uses many creative ideas in his Athlean X workout programs, including this high-volume shoulder workout.

If you are looking for a great bodybuilding-style shoulder workout to stimulate hypertrophy gains, then you have to give this routine a shot.

It could be just what you need to take your training to the next level!

Before you go, check out my other world-class articles on Athlean X:

Trust me – you won’t find this cutting edge information available anywhere else!

“If you want to look like an athlete then you’ve got to train like one!”

Thank you for reading and I wish you the best of luck on your strength training journey!