Program Description
**Bodycraft - Chest, Shoulders, Abs** is a comprehensive 12-week program designed to sculpt and strengthen your upper body and core. With 48 sessions spread across the weeks, you'll engage in a variety of exercises targeting the chest, shoulders, and abs, utilizing equipment found in a full gym. Each workout lasts approximately 50 minutes, ensuring an efficient and effective training experience. Whether you're a beginner or an intermediate lifter, this program will help you build muscle and enhance your physique with progressive overload and targeted routines. Get ready to elevate your fitness journey!
Program Overview
- LevelIntermediate, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedDec 14, 2025 01:17
- Last EditedJan 16, 2026 06:54
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Chest
12.2%
Triceps
10.5%
Abs
8.5%
Biceps
7.1%
Upper Back
7%
Hamstrings
6.6%
Middle Delts
6.3%
Lats
5.9%
Glutes
5.2%
Rear Delts
4.2%
Quadriceps
4.2%
Calves
3.5%
Lower Back
3.3%
Forearms
2.1%
Abductors
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Press (45 Degrees)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Cable Pallof Press
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3
Single Arm Row (Cable)3 Sets
8-12 Reps
-
4
Back Extension (Weighted)3 Sets
10-15 Reps
-
5
Leg Press (45 Degrees)3 Sets
8-12 Reps
-
6
Seated Calf Raise3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
8-12 Reps
-
2
Chest Fly (Machine)3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)3 Sets
12-15 Reps
-
5A
Seated Dip (Machine)3 Sets
8-12 Reps
-
5B
Preacher Curl (Machine)3 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2
Rear Delt Fly (Machine)3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)3 Sets
10-15 Reps
-
4
Chest Fly (Cable)3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5B
Hammer Curl (Cable)3 Sets
8-12 Reps
-
Day 4
1
Cable Crunch3 Sets
8-12 Reps
-
2
Cable Pallof Press3 Sets
8-12 Reps
-
3
Leg Raise (Captain's Chair)3 Sets
10-15 Reps
-
4
Hack Squat3 Sets
8-12 Reps
-
5
Calf Raise (Machine)3 Sets
8-12 Reps
-
6
Lying Leg Curl3 Sets
8-12 Reps
-