I’m currently on a carnivore bulk, focusing on shoulder hypertrophy. Below is my current workout routine, broken down by day and muscle group.
Day 1: Shoulders
Dumbbell Seated Shoulder Press: 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10 reps
Dumbbell Single Arm Incline Lateral Raise: 3 sets of 10 reps
Dumbbell Incline Front Raise: 3 sets of 10 reps
TRX T Deltoid Fly: 3 sets of 15 reps
Barbell Upright Row: 3 sets of 10 reps
Day 2: Legs/Abs
Dumbbell Goblet Squat: 3 sets of 10 reps
Dumbbell Bulgarian Split Squat: 3 sets of 10 reps
Kettlebell Romanian Deadlift: 3 sets of 10 reps
Toes to Bar: 3 sets of 15 reps
Ab Wheel Rollout: 3 sets of 15 reps
Landmine Russian Twist: 3 sets of 10 reps
Kettlebell Woodchop: 3 sets of 10 reps
Day 3: Back/Arms
Dumbbell Incline Row: 4 sets of 10 reps
Weighted Pull-Up: 3 sets of 15 reps
TRX Row: 3 sets of 15 reps
Dumbbell Incline Bicep Curl: 4 sets of 10 reps
EZ Bar Spyder Curl: 3 sets of 10 reps
Chin-Up: 3 sets of 12 reps
EZ Bar Skullcrusher: 3 sets of 10 reps
Band Tricep Pressdown: 3 sets of 15 reps
Towel Pull-Up: 3 sets of 10 reps
Weekly Split Schedule:
Monday: Shoulders
Tuesday: Legs/Abs
Wednesday: Back/Arms
Thursday: Chest/Shoulders
Friday: Legs/Abs
Saturday: Back/Arms
Sunday: Off
This routine emphasizes shoulder development while maintaining a balanced approach to other major muscle groups. Each day is packed with compound and isolation movements to ensure strength and hypertrophy gains.
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