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Barn Wide Delts

by Goncalo A.
15 athletes joined
5.0
(1 rating)

Program Description

3D looking delts for people that have trouble growing side and rear delts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 28, 2024 01:28
  • Last Edited
    Jun 18, 2025 08:15

Summary

Unleash your shoulder potential with the Barn Wide Delts program, a focused 8-week journey designed to sculpt and strengthen your deltoids. Committing just two days a week, you'll engage in targeted supersets of lateral raises and rear delt flys, each set pushing you to complete 30 reps with light weights for optimal muscle activation. This program emphasizes proper form and technique, ensuring you build strength without compromising your shoulders. Get ready to elevate your lifting game and achieve those wide, powerful delts you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
1B
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1A
Lateral Raise (Dumbbell)
3 Sets
30 Reps
@9
1B
Rear Delt Fly (Dumbbell)
3 Sets
30 Reps
@9
Day 1
1A
Lateral Raise (Dumbbell)
3 Sets
30 Reps
@9
1B
Rear Delt Fly (Dumbbell)
3 Sets
30 Reps
@9