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5 Day Meso Shoulders/Back Bias

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Program Description

**5 Day Meso Shoulders/Back Bias** is a comprehensive 6-week program designed to enhance your upper body strength, focusing on shoulders and back with a targeted approach. Committing to 5 days a week, you'll engage in a variety of exercises, including dumbbell rows, shoulder presses, and pull-ups, ensuring balanced muscle development and improved performance. Each workout is structured to challenge your limits while allowing for adequate recovery, making it perfect for lifters looking to elevate their training intensity and results. Get ready to build a powerful upper body and achieve your fitness goals!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 08:08
  • Last Edited
    Jul 07, 2025 09:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Scapular Pull-Up
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Scapular Pull-Up
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Scapular Pull-Up
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Scapular Pull-Up
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Scapular Pull-Up
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Scapular Pull-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Front Raise
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Front Raise
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Front Raise
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Front Raise
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Front Raise
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Front Raise
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Walking Lunge
3
20 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Walking Lunge
3
20 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Walking Lunge
3
20 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Walking Lunge
3
20 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Walking Lunge
3
20 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Walking Lunge
3
20 reps
-
6
Calf Raise (Machine)
3
15-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Dumbbell Row
4 Sets
10 Reps
-
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
3
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-
6
Shrug (Barbell)
3 Sets
12 Reps
-
7
Scapular Pull-Up
2 Sets
12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3B
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Cable Crossover
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Bent Over Row (Barbell)
4 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2
Lateral Raise (Cable)
3 Sets
15 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 5
1
Squat (Smith Machine)
3 Sets
10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Walking Lunge
3 Sets
20 Reps
-
6
Calf Raise (Machine)
3 Sets
15-20 Reps
-