Back, Shoulders & Traps Mass Builder
A focused weekly workout designed to pack serious size onto your back, shoulders, and traps so your upper body stands out even under a shirt.
Beginner
Build Muscle
1 days/week
Gym
For Everyone
6 Weeks
Description
Put chest day, arm day, and abs on the back burner for a moment and give your back and shoulders the attention they deserve. This focused workout is built to add noticeable thickness and width to your upper back, round out your shoulders, and build powerful traps that make your upper body look bigger from every angle.
You’ll run this workout once per week. The best way to use it is by pairing it with a standard 3‑day training split, then dedicating your fourth workout of the week to this session. That extra specialization day allows you to push your pulling muscles and shoulders harder without interfering with your other training.
Important Notice
Go heavy on your trap (shrug) work, but keep the form tight and controlled. Total workout time should stay around 45–60 minutes.
Workout Plan
Back, Shoulders & Traps
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