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Knees over toes guys bulletproof shoulders

by Smokey
7 athletes joined

Program Description

Unlock your potential with the "Knees Over Toes Guys Bulletproof Shoulders" program, designed to enhance shoulder stability and strength over an intensive 8-week journey. This program features 24 sessions, focusing on essential exercises like Shoulder Blade Retractions and External Shoulder Rotations, ensuring comprehensive engagement of your upper back and deltoids. Each workout is tailored to progressively challenge your muscles, helping you build resilience and prevent injury. Get ready to elevate your lifting game and achieve bulletproof shoulders!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 06, 2025 05:19
  • Last Edited
    Sep 20, 2025 12:39

Summary

Transform your shoulder strength and stability with the "Knees Over Toes Guys Bulletproof Shoulders" program! Over the course of 8 weeks, you'll engage in three focused sessions each week, utilizing dumbbells to perform targeted exercises like Shoulder Blade Retractions, External Shoulder Rotations, and Lower Trap Extensions. This program is designed to enhance your upper back and shoulder resilience, helping you build a strong foundation for all your lifts. Get ready to unlock your potential and achieve bulletproof shoulders!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
50%
Front Delts
16.7%
Lats
16.7%
Neck
16.7%
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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
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Blade Retractions
3
8 reps
-
2
External Shoulder Rotations
3
8 reps
-
3
Lower Trap Extensions
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Shoulder Blade Retractions
3 Sets
8 Reps
-
2
External Shoulder Rotations
3 Sets
8 Reps
-
3
Lower Trap Extensions
3 Sets
8 Reps
-
Day 2
1
Shoulder Blade Retractions
3 Sets
8 Reps
-
2
External Shoulder Rotations
3 Sets
8 Reps
-
3
Lower Trap Extensions
3 Sets
8 Reps
-
Day 3
1
Shoulder Blade Retractions
3 Sets
8 Reps
-
2
External Shoulder Rotations
3 Sets
8 Reps
-
3
Lower Trap Extensions
3 Sets
8 Reps
-