Arms and Shoulders
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 2 | Front Raise | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 3 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9.5 | ||
| 4 | Lateral Raise (Cable) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 5 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 2 | 4–8 reps | @8 |
| 1 | 4–8 reps | @9 | ||
| 2 | Leg Extension | 2 | 10–15 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 4 | Seated Calf Raise | 1 | AMRAP | @10 |
| 5 | Sit Up | 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 2 | Spider Curl | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 3 | Face Pull | 3 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 4 | Shrug (Barbell) | 3 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 5 | Bent Over Row (Barbell) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 6 | Seated Row (Cable) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | JM Press | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Dip (Weighted) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 3 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 4 | Upright Row (Cable) | 3 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 5 | Bicep Curl (Cable) | 2 | 12–20 reps | @9 |
| 2 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lunge (Dumbbell) | 3 | 15 reps | @8 |
| 2 | Pull Through (Cable) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 3 | Back Extension (Weighted) | 3 | 8–12 reps | @8 |
| 4 | Leg Press (45 Degrees) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 5 | Standing Calf Raise | 3 | 10–20 reps | @9 |
| 1 | 10–20 reps | @10 | ||
| 6 | Lying Leg Raise | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Y Raise | 3 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 2 | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 3 | Bicep Curl (Barbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 4 | Shrug (Barbell) | 3 | 10–15 reps | @10 |
| 5 | Pullover (Dumbbell) | 3 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 6 | Inverted Row | 3 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Arms and Shoulders is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 70 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.
Arms and Shoulders is structured around 6 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arms and Shoulders 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.
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