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BoostcampPNG

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
    Jul 29, 2025 04:43

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-