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5. Shoulders & Chest

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Program Description

Shoulders & Chest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 08:41
  • Last Edited
    Aug 31, 2025 07:03

Summary

Elevate your upper body strength with this focused 1-week program dedicated to shoulders and chest. Designed for a single day of intense training, you'll engage in a variety of exercises including the Seated Shoulder Press, Push-Ups, and Lateral Raises, all aimed at sculpting and defining your muscles. With a mix of dumbbell and bodyweight movements, this program is perfect for lifters looking to maximize their gains in minimal time. Get ready to push your limits and build a powerful upper body!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
25.2%
Middle Delts
21.8%
Triceps
15%
Abs
13.6%
Upper Back
9.5%
Rear Delts
9.5%
Chest
5.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
3
12 reps
10 reps
5 reps
-
-
-
2
Seated Front Raise
4
12 reps
-
3
Face Pull
2
2
3
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
2
2
3
15 reps
12 reps
10 reps
-
-
-
5
Push Up
4
15 reps
-
6
Plank
3
1 mins
-
7
Lying Leg Raise
4
15-20 reps
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
3 Sets
12 Reps
10 Reps
5 Reps
-
-
-
2
Seated Front Raise
4 Sets
12 Reps
-
3
Face Pull
2 Sets
2 Sets
3 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
2 Sets
2 Sets
3 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Push Up
4 Sets
15 Reps
-
6
Plank
3 Sets
1 mins
-
7
Lying Leg Raise
4 Sets
15-20 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
-