Program Description
Emphasis on shoulders and quads, increasing volume each week. One deload week programmed during week six. Low to moderate volume on other muscle groups to prioritize quad and shoulder growth. Total weekly reps spread out into 3 upper and 2 lower body workouts and short and sweet workouts. No singular delt annihilation workout. Work hard and increase the weight or reps or technique each week as well.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout30 minutes
- CreatedSep 26, 2025 07:24
- Last EditedSep 29, 2025 07:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Hamstrings
10.7%
Front Delts
9.7%
Glutes
9.6%
Chest
9.5%
Middle Delts
8.7%
Lats
7.7%
Upper Back
7.7%
Triceps
6.8%
Calves
4.2%
Abs
3.6%
Biceps
2.6%
Lower Back
2.5%
Adductors
1.9%
Rear Delts
1.8%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 7
2A
Pull-Up (Assisted)
3
15 reps
RPE 7
2B
Dip (Assisted)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 8
2A
Pull-Up (Assisted)
3
15 reps
RPE 8
2B
Dip (Assisted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 8
2A
Pull-Up (Assisted)
3
15 reps
RPE 8
2B
Dip (Assisted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 8
2A
Pull-Up (Assisted)
3
15 reps
RPE 8
2B
Dip (Assisted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Pull-Up (Assisted)
3
15 reps
RPE 8
2B
Dip (Assisted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 7
2
Pull-Up (Assisted)
3
15 reps
RPE 7
3
Dip (Assisted)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Pull-Up (Assisted)
3
15 reps
RPE 8
2B
Dip (Assisted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Pull-Up (Assisted)
3
15 reps
RPE 8
2B
Dip (Assisted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 8
2A
Pull-Up (Assisted)
3
15 reps
RPE 8
2B
Dip (Assisted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 10
2A
Pull-Up (Assisted)
4
15 reps
RPE 8
2B
Dip (Assisted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Calf Raise (Leg Press)
1
AMRAP
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 8
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
12 reps
RPE 8
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
12 reps
RPE 10
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Calf Raise (Leg Press)
1
AMRAP
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
12 reps
RPE 8
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deficit Deadlift
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
12 reps
RPE 8
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
12 reps
RPE 8
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
12 reps
RPE 10
2
Calf Raise (Leg Press)
1
AMRAP
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
2
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Inverse Zottman Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
2
15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
3
15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
3
15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
4
15 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
2
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Inverse Zottman Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
4
15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
5
15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
5
15 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Delt Raise
5
15 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Inverse Zottman Curl
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 7
2
Calf Raise (Machine)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8
2
Calf Raise (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8
2
Calf Raise (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8
2
Calf Raise (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
12 reps
RPE 8
2
Calf Raise (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 7
2
Calf Raise (Machine)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
12 reps
RPE 8
2
Calf Raise (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
12 reps
RPE 8
2
Leg Extension
1
15 reps
RPE 8
3
Calf Raise (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
12 reps
RPE 8
2
Leg Extension
2
15 reps
RPE 8
3
Calf Raise (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
12 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 10
3
Calf Raise (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 7
2
Pec Fly (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
2
Pec Fly (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
2
Pec Fly (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
2
Pec Fly (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
2
Pec Fly (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 7
3
Pec Fly (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
2
Pec Fly (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
2
Pec Fly (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
2
Pec Fly (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
2
15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Lateral Raise (Cable)1 Set
1 Set
12 Reps
12 Reps
@7
@7
2A
Pull-Up (Assisted)3 Sets
15 Reps
@7
2B
Dip (Assisted)3 Sets
15 Reps
@7
Day 2
1
Leg Press (45 Degrees)3 Sets
12 Reps
@7
2
Calf Raise (Leg Press)1 Set
AMRAP
@7
3
Stiff Leg Deadlift3 Sets
12 Reps
@7
Day 3
1
Lying Rear Delt Raise2 Sets
15 Reps
@7
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
3
Inverse Zottman Curl2 Sets
12 Reps
@7
Day 4
1
Squat (Paused)3 Sets
12 Reps
@7
2
Calf Raise (Machine)2 Sets
15 Reps
@7
Day 5
1A
Lateral Raise (Dumbbell)3 Sets
12 Reps
@7
1B
Chest Supported Row (Dumbbell)3 Sets
15 Reps
@7
2
Pec Fly (Dumbbell)2 Sets
15 Reps
@7