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Community Programs›Back and Shoulder focused PPL
Back and Shoulder focused PPL
Beginner–IntermediateFree

Back and Shoulder focused PPL

Get strong

· Apr 2026
iOS & Android

Overview

Length
1 week
Days / week
5 days
Level
Intermediate, Beginner
Goal
Muscle, Strength
Equipment
Full Gym
Session length
40 min
This 6-week, 5-day workout program is designed to help build muscle in the shoulders, back, and triceps while keeping workouts around 35 minutes. It is made for beginners to intermediate lifters who want to get stronger and improve how their upper body looks without spending too much time in the gym. The program starts with moderate intensity (RPE 6–7) and gradually increases to harder effort levels (RPE 8–9) so the body can safely get stronger over time. Progressive overload is used by increasing weight or reps each week to keep challenging the muscles. To track progress, the user will test their max pull-ups and their 8-rep max on the dumbbell shoulder press before and after the program.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
15.2%
Front Delts
13.6%
Middle Delts
11.7%
Upper Back
7.2%
Biceps
6.8%
Quadriceps
6.8%
Glutes
6.8%
Hamstrings
6.8%
Chest
6.1%
Lats
4.5%
Forearms
4.2%
Rear Delts
2.3%
Lower Back
2.3%
Abs
2.3%
Calves
2.3%
Abductors
1.1%
Week 1 Workouts
#ExerciseSetsReps
1Incline Bench Press (Dumbbell)30 reps
2Bench Press (Barbell)30 reps
3Pec Deck (Machine)20 reps
4Tricep Pushdown (Cable)30 reps
#ExerciseSetsReps
1Lat Pulldown30 reps
2Bent Over Row (Barbell)30 reps
3Bicep Curl (Barbell)30 reps
4Hammer Curl (Dumbbell)20 reps
#ExerciseSetsReps
1Lateral Raise (Dumbbell)30 reps
2Upright Row (Barbell)20 reps
3Reverse Wrist Curl (Barbell)20 reps
4Seated Shoulder Press (Dumbbell)30 reps
#ExerciseSetsReps
1Hack Squat30 reps
2Leg Press (45 Degrees)30 reps
3Romanian Deadlift (Barbell)30 reps
4Standing Calf Raise30 reps
#ExerciseSetsReps
1Lateral Raise (Dumbbell)30 reps
2Seated Shoulder Press (Dumbbell)30 reps
3Overhead Tricep Extension (Dumbbell)30 reps
4Skull Crusher (Barbell)20 reps

Common questions

Yes, Back and Shoulder focused PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Back and Shoulder focused PPL is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Back and Shoulder focused PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android