Program Description
train shoulder and chest
Program Overview
- LevelIntermediate
- GoalMuscle
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedMar 31, 2026 01:50
- Last EditedMar 31, 2026 03:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.2%
Front Delts
14.2%
Triceps
13.7%
Lats
11.1%
Middle Delts
10.9%
Abs
9.9%
Rear Delts
7.6%
Biceps
7.3%
Chest
5.1%
Forearms
1.5%
Stretching
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Arnold Press
4
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Lateral Raise (Cable)
3
12 reps
-
4A
Face Pull
3
15 reps
-
4B
Upright Row (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3A
Seated Row (Cable)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
10 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Knee Raise
3
12 reps
-
4C
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Lateral Raise (Cable)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Front Raise
3
12 reps
-
4B
Face Pull
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
-
1B
Straight Arm Pulldown
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3A
Russian Twist
3
20 reps
-
3B
Dead Bug
3
8 reps
-
3C
Ab Wheel
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
2B
Arnold Press1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3A
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Lateral Raise (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4A
Face Pull1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Upright Row (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Barbell Row1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3A
Seated Row (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Plank1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
4B
Hanging Knee Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4C
Cable Crunch1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Lateral Raise (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Front Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4B
Face Pull1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5A
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1A
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
1B
Straight Arm Pulldown1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3A
Russian Twist1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3B
Dead Bug1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3C
Ab Wheel1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-