Chest/Shoulder/Tricep Hypertrophy
Specialization program for intermediate/advanced bodybuilders needing to bring up the appearance of their “push” muscles.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 4A | Single Arm Chest Fly (Dumbell) | 2 | AMRAP |
| 4B | Chest Crusher | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chest/Shoulder/Tricep Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Chest/Shoulder/Tricep Hypertrophy is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chest/Shoulder/Tricep Hypertrophy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
