IntermediateFree

Oxframe

Massive Shoulders, Massive Back

Biren Patel· Mar 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Women's, Strength

Equipment

Full Gym

Session length

80 min

This intermediate program focuses primarily on hypertrophy of the shoulders and upper back. There is a secondary emphasis on the triceps and posterior chain. Tertiary emphasis on the quads. The goal of the program is to radically change your appearance over the next 12 weeks and convince people you actually lift weights, while also improving your overhead press drastically. This is a M/W/F/S program. The back to back Friday and Saturday is a must to ensure your spinal erectors will recover. Your 3 RM strength progression on 3 primary compounds (behind the neck press, pendlay row, and high bar squat) is used to measure your progress. In every session which features a top set, you must attempt to add more weight on the bar for your one and only strength set of that day, even if you need to microload the smallest possible weight. Increasing weight on the bar is everything in this program! Bodybuilding work after your 3 RM ensures you are growing week to week. This program is conjugate inspired, so you can expect a variety of movements. You will only be repeating movements once every 2 weeks. So make it count! Every set MUST be taken as close as possible to RIR 0 failure, or beyond where noted. You must try to improve in weight or reps for as many exercises as you can per session. This is a high intensity, low volume, low frequency program. If you do not bring the intensity to every single workout, you will not improve. Rest 3-5 minutes between straight sets. This program was designed for naturals. You will probably want to run a bulk to ensure that your upper back and lateral delts recover adequately between sessions. It will be targeted in some capacity 3 days per week. It is absolutely vital that you do the behind the neck press. Deep, completely flush to the neck on each rep, completely to full lockout. This exercise is the means by which we will gauge our shoulder and upper back progress at the end of the 12 week period. It is both the primary strength and the primary hypertrophy compound. If you cannot perform it safely without pain, you cannot do this program. This program is designed to improve your overhead press, but it works through the behind the neck press focus. This is not a beginner or advanced program. Strictly for intermediates who are looking to specialise in their shoulders and want to increase their overhead press.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

12.9%

Upper Back

11.5%

Quadriceps

10.1%

Front Delts

9.1%

Lats

7.6%

Hamstrings

7.5%

Middle Delts

Biceps

6.1%

Chest

5.6%

Glutes

5.1%

Abs

4.7%

Calves

Rear Delts

3.8%

Lower Back

2.3%

Forearms

2.2%

Adductors

0.3%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Standing Behind Neck Shoulder Press (Barbell)	1	3 reps	@10
2	Standing Behind Neck Shoulder Press (Barbell)	2	6–8 reps	85%
3	Incline Bench Press (Dumbbell)	3	7–10 reps	@10
4	Lateral Raise (Cable)	2	8–15 reps	@10
5	Overhead Tricep Extension (Cable)	2	8–12 reps	@10
6	V-Handle Tricep Pushdown (Cable)	1	10–12 reps	@10
		2	2–5 reps	@10
7	Hanging Knee Raise	1	8–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Good Morning	2	6–10 reps	@9
2	Pull-Up (Weighted)	2	5–8 reps	@10
3	Inverted Row	2	8–15 reps	@10
4	Rear Delt Fly (Cable)	2	6–12 reps	@10
5	Lying Leg Curl	1	10–12 reps	@10
		2	2–5 reps	@10
6	Bicep Curl (Cable)	3	6–12 reps	@10
7	Side Bend (Dumbbell)	1	8–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Front Squat (Paused)	1	3 reps	@10
2	Front Squat (Paused)	2	6–8 reps	85%
3	Single Leg Press	2	6–10 reps	@10
4	Sissy Squat (Weighted)	2	10–12 reps	@10
5	Leg Extension	1	10–12 reps	@10
		2	2–5 reps	@10
6	Calf Raise (Machine)	1	12 reps	@10
		4	5 reps	@10
7	Cable Crunch	1	8–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	2	6–10 reps	@10
2	Seated Overhead Press (Dumbbell)	2	6–10 reps	@10
3	Chest Press (Machine)	1	8–12 reps	@10
		2	2–6 reps	@10
4	Behind The Back Lateral Raise (Cable)	2	8–12 reps	@10
5	Katana Extension	2	8–12 reps	@10
6	Single Arm Pushdown	1	10–12 reps	@10
		2	2–5 reps	@10
7	Trap Bar Power Shrug	1	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, Oxframe 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 80 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.

Oxframe is structured around 4 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.

Oxframe 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.

Get started

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