Strength Coach Jeff Cavaliere Unveils a Science-Backed Shoulder Routine for Maximum Hypertrophy
Renowned fitness expert Jeff Cavaliere has once again delivered a meticulously designed, science-backed shoulder workout aimed at maximizing muscle hypertrophy and strength development. As the founder of ATHLEAN-X and an authority in biomechanics, Cavaliere frequently shares evidence-based training methodologies to help lifters optimize their performance and gains. On March 7, 2025, he released an in-depth YouTube video breaking down the ultimate shoulder routine—one structured to target all three deltoid heads for well-rounded shoulder development.
With a decorated background in professional sports, Cavaliere’s credentials are elite. From 2006 to 2008, he served as the head physical therapist and assistant strength coach for the New York Mets, working closely with top-tier athletes. Armed with a Master’s in Physical Therapy and a robust foundation in exercise science, he continues to educate and guide lifters toward peak performance. His latest shoulder workout exemplifies his precision-driven approach, offering an ironclad blueprint for sculpting stronger, more defined shoulders.
Jeff Cavaliere’s Science-Backed Shoulder Training Principles
Cavaliere underscores that achieving a complete shoulder physique requires targeting all three deltoid heads: the anterior (front), lateral (middle), and posterior (rear) delts. His program strategically incorporates various movement patterns to ensure each segment of the delts receives optimal stimulation.
“So, you want to build perfect shoulders. Well, you are going to need a perfect shoulder workout. To do that, you are going to want to make sure that you are training your entire shoulder. That means, your front delt, and yes, in this perfect workout, you are actually going to directly train your front delt. You are also going to want to add size and width to your shoulders by training the all important middle delt… And then finally the rear delt.”
He also emphasizes training frequency, advocating for twice-weekly shoulder sessions rather than just one. This approach demands splitting the total volume into two shorter, high-intensity workouts, reducing systemic fatigue while allowing for synergistic muscle group pairings. According to Cavaliere, shoulders pair exceptionally well with legs, making for an efficient, balanced training session.
“When I say the perfect shoulder workout, what I actually mean is not just one workout, but actually two… One thing we tend to agree on is that two workouts a week for a muscle group seem to be better than one. That is because we have the opportunity to restimulate that muscle a second time in the week.”
Jeff’s Shoulder Workout (Part 1)
Dumbbell Single-Arm Overhead Press or Barbell Overhead Press [2-3 sets / 6-8 reps / Train to Form Failure]
Dumbbell Lateral Raises [3-4 sets / 10-12 reps / Incorporate Partials]
Dumbbell Rear Delt Rows [2 sets / 10-12 reps]
Dumbbell Single-Arm Overhead Press or Barbell Overhead Press [2-3 sets / 6-8 reps / Train to Form Failure]
Cavaliere asserts that pressing movements are fundamental to shoulder development but acknowledges that some lifters may have mobility restrictions. To accommodate these limitations, he recommends the single-arm overhead press, which allows for a more natural range of motion and minimizes joint strain. Each set should consist of 6-8 reps, pushing to form failure with appropriate load selection.
“The key concept here is that you are going to press… It (single arm overhead press) allows me to focus on one arm at a time, but most importantly, orthopedically, as I press up, I can focus more on stacking those joints…
When we take two dumbbells out of our hands, we are able to actually lift more, one at a time, because our core doesn’t have to stabilize two dumbbells going up at once. If you do just one (dumbbell), you will find that you can increase the weight.”
Dumbbell Lateral Raises [3-4 sets / 10-12 reps / Partials]
This exercise directly isolates the lateral delts, crucial for achieving broad, capped shoulders. Cavaliere suggests increasing training volume by progressing through different arm positions—from full range, to bent-arm variations, and finally incorporating partial reps to extend time under tension.
“We know that the middle delt needs more work. What we are going to do is raise the set volume on this to 3-4 (sets). So a little bit more work directed at the middle delt. You don’t have to get all that complicated because we know that the lateral raise is really effective for building out that middle delt.
Do this for me: go from a straight arm to a bent arm. So, you do a mechanical drop set… Lean the torso forward a little bit more, keep the thumbs higher than the pinkies… Take it all the way to failure in the 10-12 rep range and don’t stop. Instead, from there, what you do is just bend the elbows… you’ll find that you can continue to go… Get to the end of that; we still have the option to keep going a little bit more with some partial repetitions.”
Dumbbell Rear Delt Rows [2 sets / 10-12 reps]
To round out Part 1 of the workout, Cavaliere includes the dumbbell rear delt row, a staple for reinforcing posterior deltoid engagement. Though simple in execution, this movement is highly effective in enhancing posterior chain strength and balancing shoulder aesthetics.
“Here what we are focusing on is two sets, but done with an exercise that more effectively targets the rear delt… The focus is getting the elbow back behind the body with a bent arm, because the real drive of the rear delt activity is going to be the extension of the elbow back behind the body.”
Jeff’s Shoulder Workout (Part 2)
Dumbbell Cheat Laterals [3-4 sets each arm / 6-8 reps / Train to Form Failure]
Incline Dumbbell Front Raise [2-3 sets / 10-12 reps / Incorporate Partials]
Face Pulls [2 sets / 10-12 reps]
Dumbbell Cheat Laterals [3-4 sets / 6-8 reps / Train to Form Failure]
The second workout kicks off with cheat lateral raises, a powerful method for overloading the side delts. Cavaliere executes the movement unilaterally, using controlled momentum to initiate the lift before emphasizing a slow, eccentric phase to maximize muscle fiber recruitment.
“What we are doing here is actually cheating the repetition, loading up the weight much heavier than I typically would. The idea is to get the lateral raise as clean as you possibly can, but understand that you are going to use a little momentum. But where you don’t want to have momentum is on the way down. So, eccentrically trying to control the weight and trying to slow it down.”
Incline Dumbbell Front Raise [2-3 sets / 10-12 reps / Partials]
For anterior delt development, Cavaliere introduces the incline dumbbell front raise, utilizing a bench to manipulate the movement angle. The prescribed protocol includes 2-3 sets of 10-12 reps, finishing with partials to extend mechanical stress on the muscle.
“We are doing a stretch front raise done on an incline bench… If you want to build the biggest shoulder possible, you of course still want to target the front delts. They are very responsible for rounding out the shoulder. The best way to do this is to incorporate a setup that provides for some stretch on the front delts… Finish up with some partial repetitions. When I burn out and I can’t get full range reps, I can still get some additional partials.”
Face Pulls [2 sets / 10-12 reps]
Rounding out the program, face pulls serve as a crucial posterior chain exercise, reinforcing shoulder health and alignment. This movement targets the rear delts while engaging the trapezius and rotator cuff stabilizers—key for maintaining structural integrity and injury resilience.
“I believe the face pull is much more multi-dimensional; it rounds out the entire upper back development, but if you do this the way I show you and do it with your elbows in this position, driving back behind my body, but maintaining that 90 degree angle of the elbows, you are getting the rear delts really effectively… When we talk about any shoulder workout, you are trying to keep your shoulders healthy while trying to grow them at the same time.”
Conclusion: Build Bigger, Stronger Shoulders with Jeff Cavaliere’s Proven Blueprint
Sculpting powerful, well-defined shoulders is no easy feat, but Cavaliere’s expertly crafted program offers a streamlined path to success. His data-driven approach ensures balanced deltoid activation, progressive overload, and optimal frequency—all essential for unlocking next-level hypertrophy. Whether you're an advanced lifter or just starting your bodybuilding journey, incorporating these science-backed movements will undoubtedly elevate your shoulder aesthetics and functional strength.
