Back and Shoulders Template | Workout Programs | Boostcamp App |

Back and Shoulders Template

by Chance I.

23 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

Jul 24, 2024 11:44

down_app

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