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BoostcampPNG

JR Custom

by Joseph Ricci
1 athletes joined

Program Description

Arm and shoulder / chest and back split for strength and muscle growth

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 01, 2025 11:16
  • Last Edited
    May 02, 2025 05:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Weighted)
4
-
3
Lat Pulldown (Close Grip)
3
-
4
Upright Row (Barbell)
4
-
5
Barbell Row
3
-
6
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Dip (Bodyweight)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl
3
-
6
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Upright Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Supported Row (Machine)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Dip (Bodyweight)
2 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
4 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Upright Row (Barbell)
4 Sets
-
5
Barbell Row
3 Sets
-
6
Face Pull
3 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Hammer Curl
3 Sets
-
6
Face Pull
3 Sets
-
Day 5
1
Squat (Barbell)
3 Sets
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Upright Row (Dumbbell)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Chest Supported Row (Machine)
3 Sets
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