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Lightning shoulders

by Rhazes
4 athletes joined

Program Description

5 short workouts focused on shoulder growth

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 05, 2025 04:47
  • Last Edited
    Jun 18, 2025 09:00

Summary

Unleash the power of your shoulders with the Lightning Shoulders program, a focused 12-week journey designed to sculpt and strengthen your upper body. Committing to five days a week, you'll engage in a balanced mix of pull, push, and leg workouts that incorporate essential movements like weighted pull-ups, overhead presses, and lateral raises. This program is perfect for anyone looking to enhance their shoulder definition and overall strength, utilizing just a garage gym setup. Get ready to elevate your lifting game and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Upright Row (Barbell)
2
10 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Klokov Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Pullover (EZ Bar)
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Nordic Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Overhead Press (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dip (Weighted)
4
10 reps
-
4
Seated Overhead Press (Barbell)
2
10 reps
-
5
JM Press
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Power Shrug
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
-
2
Pullover (EZ Bar)
3 Sets
10 Reps
-
3
Meadow Row
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
Day 3
1
Box Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Nordic Curl
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
5
Seated Overhead Press (Barbell)
2 Sets
10 Reps
-
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dip (Weighted)
4 Sets
10 Reps
-
4
Seated Overhead Press (Barbell)
2 Sets
10 Reps
-
5
JM Press
2 Sets
10 Reps
-
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Power Shrug
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Upright Row (Barbell)
2 Sets
10 Reps
-
4
Dip (Weighted)
4 Sets
10 Reps
-
5
Klokov Press
2 Sets
10 Reps
-