Beginner–IntermediateFree

Shoulder/Arm/Back Focused

Used to get extra volume to go through arm plateaus

William Park· Aug 2024

42athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Beginner

Goal

Muscle

Equipment

Full Gym

Session length

100 min

Purpose is to add emphasis on the Shoulders, Arms, and Back to allow for the most aesthetic look for physique while still giving a good amount of focus on chest and legs for them to grow. This Program is recommended to be only done while in a surplus(BULK) since it requires the extra energy from the diet. The format is inspired by the "gentlemans split" by natural hypertrophy. The time for this program to be of use is when you have built enough work capacity or just lower the volume overall and progress onward with the program by adjusting through more variation of exercises to decrease chances of injury. Past 6 weeks, if you believe that you are able to handle more volume(which is very unlikely) you can attempt to increase the sets on certain exercises. If you are going to increase the sets than you should only change the exercises that you prefer the most or act accordingly to prioritize certain muscles. The exercises that I used in this program are my preference while still being very effective. Most exercises can be substituted for another easily when taking into consideration of the purpose of the exercise through the main muscle targeted and other muscles that are also fatigued from the exercise. Some examples Weighted Dip -> Chest Press/Bench Press Neutral Gironda Pull up -> One arm cable row Overhead cable extension -> Skull crushers Format: Upper 1 Lower 1 Arms Rest Upper 2 Lower 2 Rest Apply the format however you want throughout the week to meet your lifestyle.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.4%

Upper Back

10.1%

Quadriceps

7.7%

Hamstrings

7.7%

Front Delts

7.5%

Middle Delts

7.2%

Biceps

Rear Delts

6.7%

Lats

6.2%

Chest

6.2%

Abs

5.7%

Glutes

5.4%

Calves

3.1%

Adductors

2.6%

Forearms

2.3%

Lower Back

2.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
1A	Overhead Press (Barbell)	3	6–8 reps	@10
1B	Wide Grip Pull-Up	3	AMRAP	@10
Superset
2A	Dip (Weighted)	3	6–8 reps	@10
2B	Single Arm High Row (Cable)	3	8–10 reps	@10
3	Overhead Tricep Extension (Cable)	3	6–8 reps	@10
4	Reverse Pec Deck	3	10–12 reps	@10
5	Incline Curl (Dumbbell)	3	6–8 reps	@10
6	Lateral Raise (Dumbbell)	2	10–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	3	6–8 reps	@10
2	Calf Raise (Leg Press)	3	15–20 reps	@10
3	Back Extension (Weighted)	3	15–20 reps	@10
4	Power Shrug	3	6–10 reps	@10
5	Leg Extension	3	10–12 reps	@10
6	Lying Leg Curl	3	8–10 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Lateral Raise (Cable)	3	10–12 reps	@10
1B	JM Press (Smith Machine)	3	6–8 reps	@10
1C	Incline Curl (Dumbbell)	3	6–8 reps	@10
Superset
2A	Single Arm Tricep Extension (Cable)	3	8–10 reps	@10
2B	Hammer Curl	3	6–8 reps	@10
3	Reverse Pec Deck	3	10–12 reps	@10
4	Dumbbell Bench Pullover	3	10–25 reps	@9
5	Decline Crunch (Weighted)	3	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Lateral Raise (Dumbbell)	3	6–8 reps	@10
2	Dip (Weighted)	1	4–6 reps	@10
		2	8–10 reps	@10
3	Gironda Pull-Up(Neutral Grip)	3	AMRAP	@10
4	Pec Deck (Machine)	3	8–10 reps	@10
5	Seated Row (Machine)	3	8–10 reps	@10
6	Overhead Tricep Extension (Cable)	3	8–10 reps	@10
7	Bicep Curl (Dumbbell)	3	8–10 reps	@10
8	Reverse Pec Deck	3	10–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	3	8–10 reps	@10
2	Squat (Smith Machine)	3	6–8 reps	@10
3	Calf Raise (Leg Press)	3	15–20 reps	@1
4	Lying Leg Curl	3	8–10 reps	@10
5	Leg Extension	3	10–12 reps	@10
6	Hip Adductor (Machine)	2	12–15 reps	@10
7	Decline Crunch (Weighted)	2	AMRAP	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Shoulder/Arm/Back Focused is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 100 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.

Shoulder/Arm/Back Focused is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Shoulder/Arm/Back Focused 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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