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Full Body 2x - Arms Shoulders 1x,

by Desi

Program Description

Transform your physique with the Full Body 2x - Arms Shoulders 1x program! Over the next 4 weeks, you'll engage in three targeted workouts each week, focusing on building strength and definition in your entire body while giving special attention to your arms and shoulders. This balanced approach ensures you develop overall muscle tone and functional strength, making it perfect for everyday lifters looking to elevate their training routine. Get ready to push your limits and see results!

Program Overview

  • Level
    Beginner
  • Goal
    Strength
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 01, 2026 03:35
  • Last Edited
    Mar 27, 2026 10:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Biceps
13%
Front Delts
12%
Middle Delts
9.8%
Chest
8.7%
Upper Back
6.5%
Hamstrings
6.5%
Quadriceps
6.5%
Forearms
4.3%
Rear Delts
4.3%
Glutes
4.3%
Calves
3.3%
Lats
2.2%
Lower Back
1.1%
Abs
1.1%
Abductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Dumbbell)
2
-
3
Dip (Weighted)
2
-
4
Tricep Rope Push Down (Cable)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Seated Shoulder Press (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Rear Delt Fly (Dumbbell)
2
-
10
Lat Pulldown
2
-
11
Upright Row (Dumbbell)
2
-
12
Romanian Deadlift (Dumbbell)
2
-
13
Leg Extension
2
-
14
Leg Press
2
-
15
Leg Curl
2
-
16
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
-
2
Hammer Curl (Dumbbell)
4
-
3
Overhead Tricep Extension (Dumbbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Incline Tricep Extension (Dumbbell)
4
-
6
Bayesian Curl
4
-
7
JM Press (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
-
2
Hammer Curl (Dumbbell)
4
-
3
Overhead Tricep Extension (Dumbbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Incline Tricep Extension (Dumbbell)
4
-
6
Bayesian Curl
4
-
7
JM Press (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
-
2
Hammer Curl (Dumbbell)
4
-
3
Overhead Tricep Extension (Dumbbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Incline Tricep Extension (Dumbbell)
4
-
6
Bayesian Curl
4
-
7
JM Press (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
-
2
Hammer Curl (Dumbbell)
4
-
3
Overhead Tricep Extension (Dumbbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Incline Tricep Extension (Dumbbell)
4
-
6
Bayesian Curl
4
-
7
JM Press (Dumbbell)
4
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Chest Fly (Dumbbell)
2 Sets
-
3
Dip (Weighted)
2 Sets
-
4
Tricep Rope Push Down (Cable)
2 Sets
-
5
Incline Curl (Dumbbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
2 Sets
-
8
Lateral Raise (Dumbbell)
2 Sets
-
9
Rear Delt Fly (Dumbbell)
2 Sets
-
10
Lat Pulldown
2 Sets
-
11
Upright Row (Dumbbell)
2 Sets
-
12
Romanian Deadlift (Dumbbell)
2 Sets
-
13
Leg Extension
2 Sets
-
14
Leg Press
2 Sets
-
15
Leg Curl
2 Sets
-
16
Seated Calf Raise
3 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Chest Fly (Dumbbell)
2 Sets
-
3
Dip (Weighted)
2 Sets
-
4
Tricep Rope Push Down (Cable)
2 Sets
-
5
Incline Curl (Dumbbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
2 Sets
-
8
Lateral Raise (Dumbbell)
2 Sets
-
9
Rear Delt Fly (Dumbbell)
2 Sets
-
10
Lat Pulldown
2 Sets
-
11
Upright Row (Dumbbell)
2 Sets
-
12
Romanian Deadlift (Dumbbell)
2 Sets
-
13
Leg Extension
2 Sets
-
14
Leg Press
2 Sets
-
15
Leg Curl
2 Sets
-
16
Seated Calf Raise
3 Sets
-
Day 3
1
Incline Curl (Dumbbell)
4 Sets
-
2
Hammer Curl (Dumbbell)
4 Sets
-
3
Overhead Tricep Extension (Dumbbell)
4 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Incline Tricep Extension (Dumbbell)
4 Sets
-
6
Bayesian Curl
4 Sets
-
7
JM Press (Dumbbell)
4 Sets
-