IntermediateFree

Upper Back & Shoulder Supremacy (1)

Follow if you want the Kratos build. Read the description for the methodology behind the program. Cheers.

NyreeG· Sep 2025

4athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

Blow up your shoulders while building a strong and resilient upper back. This is a 5 day spilt consisting of 2 Upper Body Days, 2 Lower Body Days and 1 Blessed Arm Day. This program has a focus on higher rep ranges to promote muscular endurance and joint stability. Lift with good form and don't rush through sets to meet these objectives. I suggest that you start out with lower weights to hit the higher rep ranges. As the weeks go by increase the lifting weight and lower your reps until reaching the minimum rep range. This program can be run on repeat. Just start with the higher rep ranges and repeat the cycle. You should notice that your high rep weight starting point is more than the last time. Chest is mostly maintenance. If you want more chest action throw in some chest flys at the end of upper body workouts. In this program lower body is not an after thought and the goals for these days are a combination of Hypertrophy and increasing Athleticism. Feel free to add extra sets for 1 or 2 exercises per workout and exchange lifts for similar movement patterns that you like. Progress in your lifting weight when appropriate, and stay 1-2 reps from failure. Sets with 10 RPE are meant to go to muscular failure. Finally don't rest longer than 2 minutes for Compound movements. Don't rest longer than 1 minute for Isolation movements. Don't rest longer than 30 seconds for supersets. Good luck and get big.

Who it's for

Intermediate athletes ready for a structured program

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

Front Delts

13%

Triceps

11.9%

Middle Delts

11.3%

Upper Back

11.3%

Biceps

6.2%

Glutes

6.2%

Abs

5.9%

Hamstrings

5.7%

Lats

5.1%

Chest

4.5%

Quadriceps

4.5%

Rear Delts

2.8%

Lower Back

2.5%

Adductors

2.3%

Abductors

Olympic

1.7%

Forearms

1.7%

Calves

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Overhead Press (Barbell)	4	4–8 reps	@8.5
1B	Pull-Up (Bodyweight)	3	8–12 reps	@8.5
2	Seated Shoulder Press (Dumbbell)	3	10–15 reps	@9
3	Dip (Bodyweight)	2	AMRAP	@10
Superset
4A	Lateral Raise (Dumbbell)	2	AMRAP	@10
4B	Y Raise	2	AMRAP	@10
5	Decline Sit Up (Weighted)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Clean (Barbell)	3	4–8 reps	@8
Superset
2A	Leg Press	3	10–15 reps	@9
2B	Calf Raise (Leg Press)	2	10–20 reps	@8
3	Split Squat (Dumbbell)	2	10–15 reps	@9
4	Hip Adductor (Machine)	2	10–20 reps	@9
5	Decline Sit Up (Weighted)	2	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Lu Raise	2	10–20 reps	@7
Superset
2A	Tricep Kickback	3	10–20 reps	@8
2B	Hammer Curl (Cable)	3	10–20 reps	@8
3	Upright Row (Cable)	4	8–12 reps	@8
Superset
4A	JM Press (Dumbbell)	3	8–12 reps	@8
4B	Preacher Curl (Dumbbell)	3	8–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Barbell Row	3	4–8 reps	@8
2	Behind-The-Neck Press (Smith Machine)	3	10–15 reps	@8
Superset
3A	Seal Row	3	10–15 reps	@8
3B	Kelso Shrug	3	10–20 reps	@8
4	Incline Bench Press (Dumbbell)	3	10–15 reps	@8
5	Lateral Raise (Dumbbell)	2	AMRAP	@10
6	Decline Sit Up (Weighted)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	3	4–8 reps	@8
2	Back Extension	2	10–15 reps	@8
3	Hamstring Curl	2	8–12 reps	@8
4	Leg Extension	3	10–15 reps	@9
5	Hip Abductor (Machine)	2	10–20 reps	@8
6	Hip Adductor (Machine)	2	10–20 reps	@8

Weeks 2–10 are in the app

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

Common questions

Yes, Upper Back & Shoulder Supremacy (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 60 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.

Upper Back & Shoulder Supremacy (1) 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Upper Back & Shoulder Supremacy (1) 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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