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Chest/Shoulder/Tricep Hypertrophy

by Kyrie Q.

Program Description

**Chest/Shoulder/Tricep Hypertrophy Program** Make the push muscles pop in a t-shirt while maintaining other aspects of an already established physique. Chest, triceps, and shoulders should all blow up in size.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 23, 2025 05:08
  • Last Edited
    Nov 23, 2025 10:25
Muscle Engagement
Front
Back
MuscleSet
Chest
16.7%
Triceps
16.5%
Upper Back
14.7%
Front Delts
9.8%
Calves
8.8%
Middle Delts
8.2%
Lats
6.3%
Rear Delts
3.8%
Glutes
3.5%
Quadriceps
3.3%
Hamstrings
3.1%
Biceps
2.8%
Lower Back
1.6%
Abs
0.8%
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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
Incline Bench Press (Smith Machine)
3
8-10 reps
-
2
Barbell Row (Reverse Grip)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Pull-Up
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Single Arm Chest Fly (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
-
2
Barbell Row (Reverse Grip)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Pull-Up
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Single Arm Chest Fly (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
-
2
Barbell Row (Reverse Grip)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Pull-Up
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Single Arm Chest Fly (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
-
2
Barbell Row (Reverse Grip)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Pull-Up
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Single Arm Chest Fly (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
-
2
Barbell Row (Reverse Grip)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Pull-Up
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Single Arm Chest Fly (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
-
2
Barbell Row (Reverse Grip)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Pull-Up
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Single Arm Chest Fly (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
5
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
5
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
5
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
5
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
5
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
5
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Single Arm Chest Fly (Cable)
2
8-10 reps
-
4A
Single Arm Chest Fly (Dumbell)
2
AMRAP
-
4B
Chest Crusher
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Single Arm Chest Fly (Cable)
2
8-10 reps
-
4A
Single Arm Chest Fly (Dumbell)
2
AMRAP
-
4B
Chest Crusher
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Single Arm Chest Fly (Cable)
2
8-10 reps
-
4A
Single Arm Chest Fly (Dumbell)
2
AMRAP
-
4B
Chest Crusher
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Single Arm Chest Fly (Cable)
2
8-10 reps
-
4A
Single Arm Chest Fly (Dumbell)
2
AMRAP
-
4B
Chest Crusher
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Single Arm Chest Fly (Cable)
2
8-10 reps
-
4A
Single Arm Chest Fly (Dumbell)
2
AMRAP
-
4B
Chest Crusher
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Single Arm Chest Fly (Cable)
2
8-10 reps
-
4A
Single Arm Chest Fly (Dumbell)
2
AMRAP
-
4B
Chest Crusher
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
4
15-20 reps
-
2
Power Shrug
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
4
15-20 reps
-
2
Power Shrug
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
4
15-20 reps
-
2
Power Shrug
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
4
15-20 reps
-
2
Power Shrug
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
4
15-20 reps
-
2
Power Shrug
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
4
15-20 reps
-
2
Power Shrug
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Decline Bench Press (Dumbbell)
2
8-10 reps
-
5
Wide Grip Pull-Up
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Decline Bench Press (Dumbbell)
2
8-10 reps
-
5
Wide Grip Pull-Up
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Decline Bench Press (Dumbbell)
2
8-10 reps
-
5
Wide Grip Pull-Up
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Decline Bench Press (Dumbbell)
2
8-10 reps
-
5
Wide Grip Pull-Up
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Decline Bench Press (Dumbbell)
2
8-10 reps
-
5
Wide Grip Pull-Up
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Decline Bench Press (Dumbbell)
2
8-10 reps
-
5
Wide Grip Pull-Up
2
8-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
2
Barbell Row (Reverse Grip)
3 Sets
8-10 Reps
-
3
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Wide Grip Pull-Up
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
6
Single Arm Chest Fly (Cable)
2 Sets
8-10 Reps
-
Day 2
1
Single Leg Calf Raise (Bodyweight)
5 Sets
15-20 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
Day 4
1
Single Leg Calf Raise (Bodyweight)
4 Sets
15-20 Reps
-
2
Power Shrug
3 Sets
8-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Single Arm Chest Fly (Cable)
2 Sets
8-10 Reps
-
4A
Single Arm Chest Fly (Dumbell)
2 Sets
AMRAP
-
4B
Chest Crusher
2 Sets
AMRAP
-
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Decline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
5
Wide Grip Pull-Up
2 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-