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Boulder shoulder

by JR
1 athletes joined

Program Description

Get bigger shoulder

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 14, 2025 12:03
  • Last Edited
    Jun 18, 2025 11:04

Summary

Unleash your upper body potential with the Boulder Shoulder program, a focused 6-week journey designed to sculpt and strengthen your shoulders and back. Committing just three days a week, you'll engage in a variety of exercises, including weighted chin-ups and overhead presses, to build muscle and enhance stability. Each session is crafted to challenge your limits while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Get ready to elevate your strength and aesthetics as you carve out those boulder-like shoulders!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Lats
13%
Upper Back
12.7%
Front Delts
10.9%
Middle Delts
9.1%
Biceps
8.6%
Chest
7.8%
Quadriceps
6.5%
Hamstrings
5.7%
Glutes
4.4%
Lower Back
3.1%
Abs
1.8%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
1-3 Reps
-
2
Overhead Press (Barbell)
4 Sets
6 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9-10
4
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@9-10
5
French Press
2 Sets
12-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 2
1
Hamstring Curl
2 Sets
20-25 Reps
@8-9
2
Belt Squat
1 Set
6-8 Reps
@8-9
3
Belt Squat
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Leg Extension
2 Sets
12-15 Reps
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
3 Reps
@8-10
2
Chin-Up (Bodyweight)
3 Sets
-
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-9
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9-10
5
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12-15 Reps
@10