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Back and Shoulders Template

by Chance I.
61 athletes joined
5.0
(1 rating)

Program Description

Back and shoulders biased template for building the important muscles first.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jan 15, 2024 06:51
  • Last Edited
    Sep 16, 2025 04:38

Summary

Unleash your upper body potential with the Back and Shoulders Template! This intense 1-week program features six days of targeted workouts designed to sculpt and strengthen your back and shoulders through a mix of dumbbell and barbell exercises. Each session is packed with high-intensity movements like Lateral Raises, Bench Presses, and Incline Flys, ensuring you build muscle and improve your performance. Perfect for those ready to elevate their training and achieve a powerful physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Front Delts
11.6%
Quadriceps
9.7%
Chest
9.5%
Hamstrings
9.4%
Lats
8.8%
Glutes
7.7%
Triceps
6.9%
Middle Delts
6.4%
Biceps
5.5%
Lower Back
4.9%
Abs
3.2%
Adductors
2.1%
Rear Delts
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
5-8 reps
RPE 8.5
4
Underhand Lat Pulldown
2
8-12 reps
RPE 8.5
5
Upright Row (Barbell)
2
15-20 reps
RPE 8.5
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8.5
7
21s (EZ Bar)
1
21 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
2
Bench Press (Paused)
3
3-5 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1-3 reps
RPE 9.5
2
Leg Extension
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bent Over Row (Barbell)
4
5-8 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8
5
T-Bar Row
2
8-12 reps
RPE 9
6
Lying Leg Curl
1
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9.5
2
Leg Extension
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
RPE 8.5
1B
Upright Row (Barbell)
3
15-20 reps
RPE 8.5
2
Front Raise
2
8-12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
Week 1
1 / 1 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
2
Bench Press (Paused)
3 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@8.5
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
5
Incline Chest Fly (Dumbbell)
2 Sets
8 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
6 Sets
1-3 Reps
@9.5
2
Leg Extension
4 Sets
8-12 Reps
@9.5
Day 4
1
Good Morning
2 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
5
T-Bar Row
2 Sets
8-12 Reps
@9
6
Lying Leg Curl
1 Set
21 Reps
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8.5
3
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@8.5
4
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8.5
5
Upright Row (Barbell)
2 Sets
15-20 Reps
@8.5
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8.5
7
21s (EZ Bar)
1 Set
21 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
3-5 Reps
@9.5
2
Leg Extension
2 Sets
8-12 Reps
@9
Day 6
1A
Face Pull
3 Sets
15-20 Reps
@8.5
1B
Upright Row (Barbell)
3 Sets
15-20 Reps
@8.5
2
Front Raise
2 Sets
8-12 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9