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Squat Press Shrugs

by Joshua F.
1 athletes joined

Program Description

Basic Linear Progression Program

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 01, 2024 03:41
  • Last Edited
    Jun 18, 2025 11:17

Summary

Unlock your strength potential with the Squat Press Shrugs program, a comprehensive 12-week training plan designed to sculpt your legs, shoulders, and upper back. Committing just three days a week, you’ll engage in a dynamic routine featuring barbell squats, overhead presses, and shrugs, all tailored to build muscle and enhance your overall performance. Each session focuses on maximizing intensity and volume, ensuring you progressively challenge yourself while honing your lifting technique. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Shrug (Barbell)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Shrug (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Shrug (Barbell)
3 Sets
10 Reps
-