90 days to a Stronger Anterior (front) and Posterior (Back) Upper Body for Better Shoulder Health

Note: Consult with a fitness professional or your healthcare provider before starting any new exercise program, especially if you have any underlying medical conditions or injuries.

Strong, healthy shoulders aren’t built by focusing on just one side of the body—they require a balanced approach that strengthens both the anterior (front) and posterior (back) muscles that support the joint. Neglecting this balance is one of the fastest ways to develop poor posture, imbalances, and even chronic pain. Over the next 90 days, this program is designed to progressively strengthen the chest, shoulders, and triceps while equally developing the back, rear delts, and supporting muscles that keep the shoulder stable and mobile. By the end, you’ll have not only more strength and definition but also improved shoulder function that carries over to your sport, training, and everyday life.

Month 1: Foundation Building (Weeks 1-4)

Day 1: Upper Back Focus

1. Dumbbell Rows: 3 sets of 10 reps

2. Lat Pulldowns (with resistance band): 3 sets of 12 reps

3. Push-Ups: 3 sets of 15 reps

4. Plank: 3 sets of 30 seconds

Day 2: Rest or Low-Intensity Activity

Day 3: Anterior Body Focus

1. Dumbbell Bench Press: 3 sets of 10 reps

2. Push-Ups: 3 sets of 15 reps

3. Dumbbell Front Raises: 3 sets of 12 reps

4. Russian Twists (with a dumbbell): 3 sets of 15 reps (each side)

Day 4: Rest or Low-Intensity Activity

Day 5: Upper Back Focus

1. Resistance Band Face Pulls: 3 sets of 15 reps

2. Renegade Rows (with dumbbells): 3 sets of 10 reps (each arm)

3. Pull-Ups (assisted if needed): 3 sets of 8 reps

4. Plank: 3 sets of 30 seconds

Day 6: Rest or Low-Intensity Activity

Day 7: Rest

Month 2: Intensification (Weeks 5-8)

Day 1: Upper Back Focus

1. Dumbbell Rows: 4 sets of 10 reps

2. Lat Pulldowns (with resistance band): 4 sets of 12 reps

3. Push-Ups: 4 sets of 15 reps

4. Plank: 4 sets of 45 seconds

Day 2: Rest or Low-Intensity Activity

Day 3: Anterior Body Focus

1. Dumbbell Bench Press: 4 sets of 10 reps

2. Push-Ups: 4 sets of 15 reps

3. Dumbbell Front Raises: 4 sets of 12 reps

4. Russian Twists (with a dumbbell): 4 sets of 15 reps (each side)

Day 4: Rest or Low-Intensity Activity

Day 5: Upper Back Focus

1. Resistance Band Face Pulls: 4 sets of 15 reps

2. Renegade Rows (with dumbbells): 4 sets of 10 reps (each arm)

3. Pull-Ups (assisted if needed): 4 sets of 8 reps

4. Plank: 4 sets of 45 seconds

Day 6: Rest or Low-Intensity Activity

Day 7: Rest

Month 3: Definition and Refinement (Weeks 9-12)

Day 1: Upper Back Focus

1. Dumbbell Rows: 4 sets of 12 reps

2. Lat Pulldowns (with resistance band): 4 sets of 15 reps

3. Push-Ups: 4 sets of 20 reps

4. Plank: 4 sets of 60 seconds

Day 2: Rest or Low-Intensity Activity

Day 3: Anterior Body Focus

1. Dumbbell Bench Press: 4 sets of 12 reps

2. Push-Ups: 4 sets of 20 reps

3. Dumbbell Front Raises: 4 sets of 15 reps

4. Russian Twists (with a dumbbell): 4 sets of 20 reps (each side)

Day 4: Rest or Low-Intensity Activity

Day 5: Upper Back Focus

1. Resistance Band Face Pulls: 4 sets of 20 reps

2. Renegade Rows (with dumbbells): 4 sets of 12 reps (each arm)

3. Pull-Ups (assisted if needed): 4 sets of 10 reps

4. Plank: 4 sets of 60 seconds

Day 6: Rest or Low-Intensity Activity

Day 7: Rest

Program Notes:

• Gradually increase the weight or resistance bands' tension as you progress through the months.

• Maintain proper form throughout all exercises to prevent injury.

• Ensure you have a balanced diet to support muscle growth and recovery.

• Get adequate rest and sleep to facilitate recovery and muscle repair.

• Stay hydrated and listen to your body; if you experience pain beyond normal muscle soreness, consult with a fitness professional or healthcare provider.

In just three months, a balanced anterior and posterior upper body program can make a remarkable difference in your shoulder strength, posture, and overall performance. By training both sides of the body equally and incorporating movements that challenge stability, mobility, and strength, you’re building a long-term foundation for pain-free movement. Remember, shoulder health isn’t just about looking strong—it’s about ensuring your joints can handle the demands of training and daily activity without breaking down. Stay consistent, focus on form, and by the end of 90 days, you’ll notice the difference every time you lift, swing, throw, or simply reach overhead.