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The Secret to Getting Big Traps: 2 Day Trapezius Building Workout Program

If your traps are not as big as you want, then it's time for a change. Introducing the 2-Day Trapezius Building Workout Program to help you enhance your traps now.

Daniel Murphy
The Secret to Getting Big Traps: 2 Day Trapezius Building Workout Program
Table Of Contents

The traps mostly remain underappreciated. They're the single most "underrated" muscle group when it comes to creating a bigger, more muscular-looking physique. Most beginners are so focused on growing their chest and arms that they forget the critical role of well-developed traps in their overall appearance.

If you want a perfect body, forgetting about your traps is nothing but a mistake. They are noticeable, can be built with a bit of effort, and really matter for your strong, bodybuilder look.

If you want to build strong, towering traps on your back, here is a trapezius workout plan. With this specially curated routine, you can build massive traps by working on them just two days a week.

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level


Program Duration

12 Weeks

Days Per Week


Time Per Workout

40-55 Minutes

Equipment Required

Barbell, Dumbbells

Target Gender

Male & Female

Recommended Supps


Whey Protein

Workout Description

This is a specialization-based strategy to build big traps muscles. Because of this, it has a large number of weekly trap exercises. While utilizing this program, you may need to reduce the amount of rear and shoulder volume slightly.

It is an 8-12 week workout plan, and it's recommended you do not extend the routine over a long period because of the intensity of the exercises. After finishing the program, go back to a more standard trap-building routine.

Workout Frequency

The workout is to be repeated twice a week. This makes it seem easy, but the truth is you shouldn't take it too lightly. You will be testing your traps quite a bit, which is always challenging for freshers.


Supplements may not be substitutes for workout and proper diet, but they help expedite the muscle building and muscle recovery process, making the whole ordeal weigh a little lighter on you.

Here are two supplements you can take while doing this trapezius workout.

Pre-Workout Supplements

Pre-workout supplements can help you achieve your fitness goals by providing the energy and nutrients you need to power through your workouts. These products can also help improve your stamina and endurance to help you work out for longer.

Moreover, pre-workout supplements can help speed up your post-workout recovery to help you get back to the gym sooner and continue making progress towards your goals.

If you are looking for a way to help improve your workout performance and reach your fitness goals more quickly, the DMoose Pre-Workout Powder is your perfect gym partner. The pre-workout supplement improves blood flow and exercises performance. The pre-workout supplement improves blood flow and exercise performance as it is powered with 6 grams of L-Citrulline per serving,

Whey Protein

Protein is the building block of muscle, and whey is a high-quality source of protein that is easily digestible and rich in branched-chain amino acids (BCAAs). Supplementing with whey protein can help you build muscle, lose fat, and improve your performance in the gym.

Research shows people who supplemented with whey protein while participating in a 12-week strength training program gained more muscle and lost more fat than those who did not supplement with protein

Whey protein is particularly effective at building muscle because it contains a high concentration of leucine, an amino acid that activates muscle protein synthesis, the process responsible for muscle growth

Additionally, the whey protein by DMoose is quickly absorbed and has a high bio availability, meaning that your body can easily use it to build muscle.

Day Workout Plan

  • Day 1 - Chest and Triceps Workout
  • Day 2 - Deadlift/Back, and Traps Workout #1
  • Day 3 - Off
  • Day 4 - Off
  • Day 5 - Shoulders, Biceps and Traps Workout #2
  • Day 6 - Leg Workout
  • Day 7 – Off

Traps Workout #1




Dumbbell Shrug



Kettlebell Clean and Press



Barbell Shrugs



Kettlebell Clean and Jerk



Traps Workout #2




Wide Grip Upright Rows



Dumbbell Shrugs


AMAP 60 Secs

Barbell Shrugs


60 Secs

Bent-Over Barbell Row



Trap muscles are an essential part of your back and shoulders which may be overshadowed by other muscle groups. Follow this workout program specifically designed to help you build trap muscles and better understand the importance of traps in your back and shoulders.


This is a unique trapezius workout plan based on traps focused exercises with many repetitions. It is not an easy routine, so the frequency is low so that the muscles get enough time to recover. The exercises included here are perfect for building strong and more noticeable traps.

Reading List

Article Sources

  • Kang, Lin, et al. ‘Effects of Whey Protein Nutritional Supplement on Muscle Function among Community-Dwelling Frail Older People: A Multicenter Study in China’.Archives of Gerontology and Geriatrics, vol. 83, Aug. 2019, pp. 7–12.PubMed,

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Daniel Murphy

Daniel Murphy is a fitness enthusiast who has been exploring the fitness world for many years and is combining his passion for writing to create well-researched, engaging, and unique content

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