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MESOCYCLE 2

by Mike T.

Program Description

This targeted 4-week program is designed to stimulate growth in the shoulders and arms through structured progression, focused isolation work, and strategic volume increases. The training is divided across 4 sessions weekly, each combining compound lifts, isolation movements, and high-volume pump sets. The progression model increases workload weekly through modified sets, reps, and intensity.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 01, 2025 03:51
  • Last Edited
    May 01, 2025 05:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB Lean-Away Lateral Raise
4
15 reps
RPE 8
2
Cable Face Pull W/ External Rotation
3
15 reps
RPE 8
3
Standing DB Arnold Press
3
10 reps
RPE 8
4
Cable Single-Arm Triceps Extension (Behind Head)
4
12 reps
RPE 8
5
Overhead Cable Rope Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB Lean-Away Lateral Raise
4
15 reps
RPE 8
2
Cable Face Pull W/ External Rotation
3
15 reps
RPE 8
3
Standing DB Arnold Press
3
10 reps
RPE 8
4
Cable Single-Arm Triceps Extension (Behind Head)
4
12 reps
RPE 8
5
Overhead Cable Rope Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB Lean-Away Lateral Raise
4
15 reps
RPE 8
2
Cable Face Pull W/ External Rotation
3
15 reps
RPE 8
3
Standing DB Arnold Press
3
10 reps
RPE 8
4
Cable Single-Arm Triceps Extension (Behind Head)
4
12 reps
RPE 8
5
Overhead Cable Rope Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB Lean-Away Lateral Raise
4
15 reps
RPE 8
2
Cable Face Pull W/ External Rotation
3
15 reps
RPE 8
3
Standing DB Arnold Press
3
10 reps
RPE 8
4
Cable Single-Arm Triceps Extension (Behind Head)
4
12 reps
RPE 8
5
Overhead Cable Rope Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Curl
3
12 reps
RPE 8
2
Zottman Curl (DB)
3
12 reps
RPE 8
3
Cable Front Raise (With Rope
3
12 reps
RPE 8
4
DB Concentration Curl (Slow Tempo)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Curl
3
12 reps
RPE 8
2
Zottman Curl (DB)
3
12 reps
RPE 8
3
Cable Front Raise (With Rope
3
12 reps
RPE 8
4
DB Concentration Curl (Slow Tempo)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Curl
3
12 reps
RPE 8
2
Zottman Curl (DB)
3
12 reps
RPE 8
3
Cable Front Raise (With Rope
3
12 reps
RPE 8
4
DB Concentration Curl (Slow Tempo)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Curl
3
12 reps
RPE 8
2
Zottman Curl (DB)
3
12 reps
RPE 8
3
Cable Front Raise (With Rope
3
12 reps
RPE 8
4
DB Concentration Curl (Slow Tempo)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
DB Seated Neutral-Grip Press
4
10 reps
RPE 8
2
Cable Lateral Raise Behind Back
3
15 reps
RPE 8
3
EZ-Bar Curl (Slow Eccentric)
3
10 reps
RPE 8
4
Rope Cable Curl
3
15 reps
RPE 8
5
DB Spider Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
DB Seated Neutral-Grip Press
4
10 reps
RPE 8
2
Cable Lateral Raise Behind Back
3
15 reps
RPE 8
3
EZ-Bar Curl (Slow Eccentric)
3
10 reps
RPE 8
4
Rope Cable Curl
3
15 reps
RPE 8
5
DB Spider Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
DB Seated Neutral-Grip Press
4
10 reps
RPE 8
2
Cable Lateral Raise Behind Back
3
15 reps
RPE 8
3
EZ-Bar Curl (Slow Eccentric)
3
10 reps
RPE 8
4
Rope Cable Curl
3
15 reps
RPE 8
5
DB Spider Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
DB Seated Neutral-Grip Press
4
10 reps
RPE 8
2
Cable Lateral Raise Behind Back
3
15 reps
RPE 8
3
EZ-Bar Curl (Slow Eccentric)
3
10 reps
RPE 8
4
Rope Cable Curl
3
15 reps
RPE 8
5
DB Spider Curl
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Overhead Extension (Cross-Body)
3
12 reps
RPE 8
2
DB Tate Press
3
10 reps
RPE 8
3
Rear Delt Cable Row (Wide Grip)
3
12 reps
RPE 8
4
Single-Arm Cable Pushdowns
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Overhead Extension (Cross-Body)
3
12 reps
RPE 8
2
DB Tate Press
3
10 reps
RPE 8
3
Rear Delt Cable Row (Wide Grip)
3
12 reps
RPE 8
4
Single-Arm Cable Pushdowns
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Overhead Extension (Cross-Body)
3
12 reps
RPE 8
2
DB Tate Press
3
10 reps
RPE 8
3
Rear Delt Cable Row (Wide Grip)
3
12 reps
RPE 8
4
Single-Arm Cable Pushdowns
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Overhead Extension (Cross-Body)
3
12 reps
RPE 8
2
DB Tate Press
3
10 reps
RPE 8
3
Rear Delt Cable Row (Wide Grip)
3
12 reps
RPE 8
4
Single-Arm Cable Pushdowns
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
DB Lean-Away Lateral Raise
4 Sets
15 Reps
@8
2
Cable Face Pull W/ External Rotation
3 Sets
15 Reps
@8
3
Standing DB Arnold Press
3 Sets
10 Reps
@8
4
Cable Single-Arm Triceps Extension (Behind Head)
4 Sets
12 Reps
@8
5
Overhead Cable Rope Extension
3 Sets
12 Reps
@8
Day 2
1
Incline Cable Curl
3 Sets
12 Reps
@8
2
Zottman Curl (DB)
3 Sets
12 Reps
@8
3
Cable Front Raise (With Rope
3 Sets
12 Reps
@8
4
DB Concentration Curl (Slow Tempo)
2 Sets
15 Reps
@8
Day 3
1
DB Seated Neutral-Grip Press
4 Sets
10 Reps
@8
2
Cable Lateral Raise Behind Back
3 Sets
15 Reps
@8
3
EZ-Bar Curl (Slow Eccentric)
3 Sets
10 Reps
@8
4
Rope Cable Curl
3 Sets
15 Reps
@8
5
DB Spider Curl
2 Sets
12 Reps
@8
Day 4
1
Cable Overhead Extension (Cross-Body)
3 Sets
12 Reps
@8
2
DB Tate Press
3 Sets
10 Reps
@8
3
Rear Delt Cable Row (Wide Grip)
3 Sets
12 Reps
@8
4
Single-Arm Cable Pushdowns
3 Sets
15 Reps
@8