Program Description
This program is build for this who want to built massive arm and shoulder while also focus on whole body with 3* frequency of arm and shoulder
Program Overview
- LevelIntermediate
- GoalMuscle, Athletics
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout80 minutes
- CreatedMar 30, 2026 10:42
- Last EditedMar 30, 2026 12:43
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Upper Back
10.4%
Forearms
10.2%
Front Delts
9.5%
Biceps
9.5%
Lats
8%
Middle Delts
6.9%
Chest
6.2%
Quadriceps
5.8%
Rear Delts
5.5%
Glutes
4.4%
Hamstrings
4.4%
Abs
2.2%
Calves
1.8%
Adductors
0.9%
Lower Back
0.7%
Abductors
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Incline cable Fly
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
9 reps
9 reps
9 reps
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Reverse Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7A
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7B
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
9A
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
9B
Wrist Curls
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 9
7
Overhead Extension (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Concentration Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
14 reps
14 reps
14 reps
RPE 8.5
RPE 9.5
RPE 10
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
6A
Reverse Wrist Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6B
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
7 Reps
7 Reps
@8
@9
@10
2
Incline cable Fly1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Bench Press (Dumbbell)1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@8
@9
@10
4
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Barbell Row1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
3
Single Arm Row (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Dumbbell Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Bicep Curl (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Reverse Curl (Barbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
7A
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
7B
Wrist Curls1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 3
1
Overhead Press (Machine)1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
3
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
7
Bicep Curl (Cable)1 Set
1 Set
10 Reps
10 Reps
@9
@10
8
Hammer Curl (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
9A
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@8
@9
@10
9B
Wrist Curls1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@8
@9
@10
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Bench Press (Barbell)2 Sets
1 Set
5 Reps
5 Reps
@8
@9
3
Seated Row (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@10
6
Rear Delt Fly (Machine)2 Sets
12 Reps
@9
7
Overhead Extension (EZ Bar)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
8
Concentration Curl1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 5
1
Squat (Barbell)3 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
3
Leg Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
4
Leg Extension1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
@8.5
@9.5
@10
5
Standing Calf Raise2 Sets
2 Sets
15 Reps
12 Reps
@9
@9
6A
Reverse Wrist Curl (Barbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
6B
Wrist Curls1 Set
1 Set
12 Reps
12 Reps
@9
@10