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Chest/Shoulders 2.0

by Nicholas S.
2 athletes joined

Program Description

**Chest/Shoulders 2.0** is a dynamic 6-week program designed for intermediate lifters looking to enhance their upper body strength and muscle definition. With 30 sessions packed into just six weeks, you'll engage in a variety of exercises targeting the chest, shoulders, and arms, utilizing equipment typically found in a garage gym. Each workout lasts around 60 minutes, focusing on bodybuilding and powerbuilding techniques to maximize muscle growth and strength. Get ready to elevate your training and achieve the upper body physique you desire!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2026 04:10
  • Last Edited
    Jan 29, 2026 02:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
10.7%
Upper Back
10.7%
Biceps
9.3%
Chest
8.7%
Middle Delts
6%
Glutes
6%
Hamstrings
6%
Lats
5.3%
Rear Delts
5.3%
Quadriceps
5.3%
Abs
5%
Forearms
4.3%
Lower Back
2.3%
Adductors
1.7%
Calves
1.3%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown (Single Arm)
2
-
3
Face Pull
2
-
4
Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown (Single Arm)
2
-
3
Face Pull
2
-
4
Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown (Single Arm)
2
-
3
Face Pull
2
-
4
Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown (Single Arm)
2
-
3
Face Pull
2
-
4
Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown (Single Arm)
2
-
3
Face Pull
2
-
4
Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown (Single Arm)
2
-
3
Face Pull
2
-
4
Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
-
2
Cable Flexion Row
3
-
3
Bayesian Curl
2
-
4
Hammer Curl (Cable)
2
-
5
Lying Side Lateral Raise
2
-
6
Chest Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
-
2
Cable Flexion Row
3
-
3
Bayesian Curl
2
-
4
Hammer Curl (Cable)
2
-
5
Lying Side Lateral Raise
2
-
6
Chest Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
-
2
Cable Flexion Row
3
-
3
Bayesian Curl
2
-
4
Hammer Curl (Cable)
2
-
5
Lying Side Lateral Raise
2
-
6
Chest Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
-
2
Cable Flexion Row
3
-
3
Bayesian Curl
2
-
4
Hammer Curl (Cable)
2
-
5
Lying Side Lateral Raise
2
-
6
Chest Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
-
2
Cable Flexion Row
3
-
3
Bayesian Curl
2
-
4
Hammer Curl (Cable)
2
-
5
Lying Side Lateral Raise
2
-
6
Chest Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
2
-
2
Cable Flexion Row
3
-
3
Bayesian Curl
2
-
4
Hammer Curl (Cable)
2
-
5
Lying Side Lateral Raise
2
-
6
Chest Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Platz Squat
2
-
3
Good Morning
2
-
4
Power Shrug
2
-
5
Deadlift (Barbell)
3
-
6
Calf Raise (Bodyweight)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Platz Squat
2
-
3
Good Morning
2
-
4
Power Shrug
2
-
5
Deadlift (Barbell)
3
-
6
Calf Raise (Bodyweight)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Platz Squat
2
-
3
Good Morning
2
-
4
Power Shrug
2
-
5
Deadlift (Barbell)
3
-
6
Calf Raise (Bodyweight)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Platz Squat
2
-
3
Good Morning
2
-
4
Power Shrug
2
-
5
Deadlift (Barbell)
3
-
6
Calf Raise (Bodyweight)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Platz Squat
2
-
3
Good Morning
2
-
4
Power Shrug
2
-
5
Deadlift (Barbell)
3
-
6
Calf Raise (Bodyweight)
2
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
-
2
Platz Squat
2
-
3
Good Morning
2
-
4
Power Shrug
2
-
5
Deadlift (Barbell)
3
-
6
Calf Raise (Bodyweight)
2
-
7
Ab Wheel
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Iso Row
2
-
3
Rear Delt Fly (Cable)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Iso Row
2
-
3
Rear Delt Fly (Cable)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Iso Row
2
-
3
Rear Delt Fly (Cable)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Iso Row
2
-
3
Rear Delt Fly (Cable)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Iso Row
2
-
3
Rear Delt Fly (Cable)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Iso Row
2
-
3
Rear Delt Fly (Cable)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
-
2
Overhead Extension (EZ Bar)
2
-
3
Bicep Curl (EZ Bar)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
-
2
Overhead Extension (EZ Bar)
2
-
3
Bicep Curl (EZ Bar)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
-
2
Overhead Extension (EZ Bar)
2
-
3
Bicep Curl (EZ Bar)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
-
2
Overhead Extension (EZ Bar)
2
-
3
Bicep Curl (EZ Bar)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
-
2
Overhead Extension (EZ Bar)
2
-
3
Bicep Curl (EZ Bar)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
-
2
Overhead Extension (EZ Bar)
2
-
3
Bicep Curl (EZ Bar)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Lat Pulldown (Single Arm)
2 Sets
-
3
Face Pull
2 Sets
-
4
Tricep Extension (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
Day 3
1
Safety Bar Squat
3 Sets
-
2
Platz Squat
2 Sets
-
3
Good Morning
2 Sets
-
4
Power Shrug
2 Sets
-
5
Deadlift (Barbell)
3 Sets
-
6
Calf Raise (Bodyweight)
2 Sets
-
7
Ab Wheel
2 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Single Arm Iso Row
2 Sets
-
3
Rear Delt Fly (Cable)
2 Sets
-
4
Tricep Rope Push Down (Cable)
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
One Arm Lateral Raise (Cable)
2 Sets
-
Day 5
1
Log Press
3 Sets
-
2
Overhead Extension (EZ Bar)
2 Sets
-
3
Bicep Curl (EZ Bar)
2 Sets
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
-
5
Rear Delt Fly (Dumbbell)
2 Sets
-
6
Incline Bench Press (Dumbbell)
3 Sets
-
Day 2
1
Lying Pullover (Cable)
2 Sets
-
2
Cable Flexion Row
3 Sets
-
3
Bayesian Curl
2 Sets
-
4
Hammer Curl (Cable)
2 Sets
-
5
Lying Side Lateral Raise
2 Sets
-
6
Chest Fly (Cable)
2 Sets
-