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Upper Body Strength & Shoulder Health Program

by Xp3kt
1 athletes joined

Program Description

This 8-week Upper Body Strength & Shoulder Health Program is designed to build muscle, improve posture, and strengthen key stabilizers so your shoulders stay healthy under load. Across 32 structured sessions (about 60 minutes each), you’ll progress through carefully selected exercises like face pulls, presses, rows, lateral raises, and dead hangs—balancing pushing and pulling for optimal joint health and muscle growth. Whether you’re a beginner or intermediate lifter, this program blends strength, mobility, and tendon-friendly training to help you gain size, confidence, and resilience—without sacrificing shoulder health. It’s especially effective for those focusing on shoulder health or tendon rehab, making it a safe and structured path back to stronger lifting.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 02:33
  • Last Edited
    Aug 30, 2025 09:20
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
20-30 secs
RPE 7
3
Landmine Press
3
10-12 reps
RPE 7-8
4
Chest Press (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
25-35 secs
RPE 7
3
Landmine Press
4
10-12 reps
RPE 7-8
4
Chest Press (Machine)
4
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
20-30 secs
RPE 7
3
Landmine Press
3
10-12 reps
RPE 7-8
4
Chest Press (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
20-30 secs
RPE 7
3
Landmine Press
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
2
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
20-30 secs
RPE 7
3
Landmine Press
3
10-12 reps
RPE 7-8
4
Chest Press (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
25-35 secs
RPE 7
3
Landmine Press
4
10-12 reps
RPE 7-8
4
Chest Press (Machine)
4
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
20-30 secs
RPE 7
3
Landmine Press
3
10-12 reps
RPE 7-8
4
Chest Press (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Push Up (Incline)
3
20-30 secs
RPE 7
3
Landmine Press
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
2
10-12 reps
RPE 7-8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
3
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
4
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
3
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
3
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
3
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
4
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
3
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Standing Pullover (Cable)
3
12-15 reps
RPE 7-8
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
5
Hammer Curl (Cable)
2
12 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 7-8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
10-12 reps
RPE 7-8
4
Push Up
3
20-30 secs
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
4
10-12 reps
RPE 7-8
4
Push Up
3
25-35 secs
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
6
Tricep Extension (Cable)
4
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
10-12 reps
RPE 7-8
4
Push Up
3
20-30 secs
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
2
10-12 reps
RPE 7-8
4
Push Up
3
20-30 secs
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
10-12 reps
RPE 7-8
4
Push Up
3
20-30 secs
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
4
10-12 reps
RPE 7-8
4
Push Up
3
25-35 secs
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
6
Tricep Extension (Cable)
4
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
10-12 reps
RPE 7-8
4
Push Up
3
20-30 secs
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Floor Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Press (Machine)
2
10-12 reps
RPE 7-8
4
Push Up
3
20-30 secs
RPE 7
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
2
8-10 reps
RPE 8
5
Hammer Curl (Cable)
2
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
RPE 6-7
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Lat Pulldown
2
8-10 reps
RPE 8
5
Hammer Curl (Cable)
2
12 reps
RPE 7-8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Dead Hang
2
20-30 secs
RPE 7
Week 1
1 / 8 Weeks
Day 3
1
Face Pull
2 Sets
15 Reps
@6-7
2
Floor Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
3
Chest Press (Machine)
3 Sets
10-12 Reps
@7-8
4
Push Up
3 Sets
20-30 secs
@7
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
7
Dead Hang
2 Sets
20-30 secs
@7
Day 2
1
Face Pull
2 Sets
15 Reps
@6-7
2
Standing Pullover (Cable)
3 Sets
12-15 Reps
@7-8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
5
Hammer Curl (Cable)
3 Sets
12 Reps
@7-8
6
Shrug (Dumbbell)
3 Sets
20 Reps
@7-8
7
Dead Hang
2 Sets
20-30 secs
@7
Day 1
1
Face Pull
2 Sets
15 Reps
@6-7
2
Push Up (Incline)
3 Sets
20-30 secs
@7
3
Landmine Press
3 Sets
10-12 Reps
@7-8
4
Chest Press (Machine)
3 Sets
10-12 Reps
@7-8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
7
Dead Hang
2 Sets
20-30 secs
@7
Day 4
1
Face Pull
2 Sets
15 Reps
@6-7
2
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Hammer Curl (Cable)
3 Sets
12 Reps
@7-8
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@7
7
Dead Hang
2 Sets
20-30 secs
@7