Shoulder Strength Program

12 Week Program

Safely and effectively build shoulder and upper body strength

Written by Ryan DeBell, MS, DC


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Build stronger shoulders, safely

If you want to safely build stronger shoulders but aren't quite sure how, you have come to the right place.

Deciding you have a goal is always the first step to actually achieving that goal.

But then comes the hard part.

The way I see it, if you’re serious about making a change, you have two options.

The first is when you decide to move forward with your goals.

Maybe you already have an upper body routine that you like. Or maybe you find some free programs on Instagram or around the internet.


You don’t really have any direction…

So you don’t notice any results…

Which means you quickly lose momentum…

And before you know it, you’re back to square one…

Insanity is doing the same thing and expecting different results, right?

The second option is when you recruit some help.

Because you know the best way to do something is to do it right.

And that’s why you’re here.

So you can follow a program that was meticulously built by an expert specifically to build upper body strength in the safest and most effective way.

The shoulder is is one of the most commonly injured and painful joints

See, anyone can put together a program with upper body lifts. But that doesn't necessarily mean it's a well-designed program.

The shoulder is one of the most, if not the most, commonly irritated joints for people who lift weights.

So building strength safely is really the key. Because if you can't do it safely and you flare up your shoulder, it's like two steps back and one step forward.

Safety and longevity of the shoulder joint is built into the DNA of this program.

It includes pressing, pulling, open chain work, closed chain work, banded exercises, rotator cuff exercises, mobility work in the warm ups... more about this a little later.

Safe and effective training comes down to two variables

Safe and effective training really comes down to two big things:

1. Math

2. Technique and execution of the exercises

Let's talk about the math. Almost no one does math when programming, but that is absolutely fundamental to a well designed program.

If the overall load or training volume isn't calculated week in and week out, how can you know that you are stressing your tissues consistently and gradually to get the desired result?

If you were managing your finances, would you do the math or not do the math? You would do the math if you wanted results.

Why would you leave the amount of stress with your body to guesswork?

When I wrote this program, I calculated each training session's volume, measured it against every other day, and compared it week to week and tweaked the recommended sets, reps, and rest intervals to make sure it progresses based on the best research we have for muscle growth and safe training.

That is part 1 - the math.

Part 2 is technique and proper execution of exercises.

This program includes both quick demo videos and full length tutorial videos of every exercise in the entire program, which turns out to be 184 videos.

Suffice to say, this program is also a valuable learning experience from the videos and executing the exercises correctly.

When you nail the math and the execution, you have a safe and effective training program.

Meet Dr. DeBell


I’ve spent over a decade studying the complexities of the human body to figure out the best ways to move to prevent injury, maintain and improve your range of motion, improve your positioning, and increase your physical longevity.

I started bodybuilding when I was twelve years old. I loved learning about how different exercises and movements affected different parts of my body.

When I was older, I went to chiropractic school and graduated summa cum laude because I truly could not get enough of this stuff.

In fact, while getting my doctorate, I also earned a Master’s degree in Sports and Exercise Science.

I’ve learned from the best experts around the world to understand how all of our muscles and joints truly work, so I can help people like YOU feel comfortable and confident in your body.

I look at it this way… people often talk about body confidence. That’s looking at the mirror and loving what you see.

But body comfort is equally as important. That’s waking up in the morning without any aches or pains.

In today’s society, most people only care about the first part. They want arms like the Hulk but they don’t realize that if they train improperly, they can unknowingly cause long term problems.

That’s where this program is different.

It focuses on strength, movement, endurance, and control. So you feel confident… and comfortable in your body.

To me, health is a holistic thing. It’s not just about looking your best. It’s about feeling your best.

This program will build upper body strength and muscle while ensuring that you continue to feel GOOD in your body.

If you’re spending hours in the gym and still not seeing results...

If you’re second-guessing your fitness routine because you’re not sure if it’s really the best way to achieve your goals...

Or if you simply want to know how to safely build upper body strength and muscle...

Then the Shoulder Strength & Performance Program is for you.

How this program is structured

This program is designed to be done three days per week and each day has a different training emphasis.

Day Type 1 - Pressing Emphasis

This day begins with a warm up to prepare for the heavier exercises.

It includes closed and open chain exercises in a variety of pressing angles. Changing angles over time is key to stress the shoulder differently.

Additionally, there are isometrics at various angles to ensure control of your shoulder joint.

Lastly, there are some accessory deltoid exercises.

Day Type 2 - Pulling Emphasis

This day tpe begins with a pulling specific warm up.

It progresses to bigger pulling movements, such as dumbbell rows, chest supported rows, pull up variations, and more.

This is followed up with accessory exercises for shoulder health and carries for postural stabilization.

Day Type 3 - Accessories and Recovery

This day type begins with a self care routine of tissue work, stretching, and active range of motion work.

It then moves in to rotator cuff strengthening, upper, middle and lower trap work, and arm specific training.

It finishes with loaded range of motion training

Throughout the 12 weeks of training, the specific exercises change to vary the stresses and joint positions worked.

This variation is part of what makes this program so effective. To make progress, you want to have a similar stimulus from training session to training session so you can overload your body, adapt, and repeat.

But adding in subtle variations to the exercises makes sure you don't overwork your joints in any particular way.

This helps you build strenth and muscle without over-stressing your joints.

Here's what you'll get:

  • 12 weeks of proven training
  • Access to 184 videos so you know you are doing the exercises correctly
  • Clarity of what to do, when, and how
  • Confidence you are doing the right things


Here's what you'll need:

  • Variety of dumbbells
  • Variety of kettlebells
  • Barbell with plates
  • Variety of exercise bands
  • Pull up bar
  • Weight bench
  • Dowel rod or similar

Ideally you will have access to a gym for this program.


My Promise to You

There’s training…and then there’s training safely.

I’m sure you’ve heard stories about the guy that added too much weight or too many reps and threw out his back. Or injured his shoulder.

Hey, maybe that’s even happened to you.

Lifting is a great way to build strength and muscle, but it is extremely important to do it correctly.

So many people see a machine at the gym and assume they know what they’re doing… and then hurt themselves.

Well, duh. You wouldn’t walk into a woodshop and assume you know how to use those machines without any directions.

Why should lifting be any different?

This program is imperative for anyone who actually values their body.

One session with a personal trainer usually runs at least $100. And with this program, you’ll get twelve weeks of training that will get you even better results.

Ready to get started?


30-day Money Back Guarantee
See Inside - Download a free sample

Frequently Asked Questions

Why do I need a program?

You don’t… unless you want a clear plan with a clear goal.

There are many free resources on the internet, including our YouTube channel.

However, a structured program with a clear goal will always be superior to individually selected videos.

Is this a full training program?

This program is three days of upper body training that can be added to your normal workout routine or replace your current upper body training days.

We recommend combining it with 2-3 lower body training days per week.

How do I receive the program after I buy it?

After you buy it, you will receive an e-mail with a download link to the program as a PDF.

You can print it out or use it on your computer, tablet, or mobile device.

For best use, we recommended using the Adobe Acrobat app on a mobile device for viewing the program and recording training notes.

I have an injury, can I do this program?

If you are injured, you should get it checked out by a medical provider.

Many people with shoulder issues have used this program with guidance from a coach or medical provider to safely build shoulder strength. Never train into pain. If it hurts, stop.

What happens if I need help?

We’re here for you! Reach out to [email protected] with any questions and we’ll get back to you shortly.

What makes your program so good?

I have years of formal training under my belt and dozens of years of informal education.

I’m obsessed with keeping bodies feeling good and looking good.

This program is the amalgamation of my knowledge, distilled into one, easy to digest, twelve-week program.

How is this different from the Shoulder Mobility Programs?

The mobility program is designed to increase range of motion and mobility. This program is focused more on building strength and muscle.

Is there a refund policy?

Yes. If you don't love the program after 30 days, contact us.

I want you to either love this program or get your money back.

What exactly do I get with this program?

You’ll get twelve weeks of workouts, with three different 45-minute workouts each week.

The program is divided into three, four-week sections.

Each exercise comes with a video demo and tutorial to ensure that you can do each exercise correctly.

I don’t belong to a gym, can I still do this?

A gym is recommended, but not necessary. You’ll need access to a variety of dumbbells, a variety of kettlebells, a barbell with plates, a variety of exercise bands, a pull up bar, a weight bench and a dowel rod or similar.


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