Chest Shoulder Focus
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–12 reps | 50% |
| 2 | Incline Bench Press (Barbell) | 4 | 12–15 reps | 50% |
| 3 | Incline Chest Fly (Dumbbell) | 4 | 15–20 reps | 75% |
| 4 | Seated Dip (Machine) | 4 | 15–20 reps | 50% |
| 5 | Military Press (Barbell) | 4 | 8–12 reps | 50% |
| 6 | Lateral Raise (Cable) | 4 | 12–15 reps | 50% |
| 7 | Landmine Press | 3 | 12–15 reps | 75% |
| 8 | Spider Curl | 3 | 15–20 reps | 50% |
| 9 | Hammer Curl (Dumbbell) | 3 | 15–20 reps | 50% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 4 | 8–12 reps | 75% |
| 2 | Squat (Smith Machine) | 4 | 12–15 reps | 50% |
| 3 | Leg Extension | 3 | 15–20 reps | 50% |
| 4 | Hip Thrust (Machine) | 3 | 8–12 reps | 50% |
| 5 | Lat Pulldown | 4 | 12–15 reps | 50% |
| 6 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps | 60% |
| 7 | Seated Row (Cable) | 3 | 12–15 reps | 50% |
| 8 | Barbell Row | 4 | 8–12 reps | 50% |
| 9 | Tricep Extension (Cable) | 4 | 12–15 reps | 50% |
| 10 | Tricep Kickback | 3 | 15–20 reps | 50% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 8–12 reps | 50% |
| 2 | Incline Bench Press (Dumbbell) | 4 | 12–15 reps | 50% |
| 3 | Chest Fly (Machine) | 3 | 15–20 reps | 60% |
| 4 | Fly Lower Chest (Cable) | 4 | 15–20 reps | 50% |
| 5 | Shoulder Press (Machine) | 4 | 8–12 reps | 50% |
| 6 | Lateral Raise (Cable) | 4 | 12–15 reps | 50% |
| 7 | Face Pull | 4 | 12–15 reps | 60% |
| 8 | Shrug (Barbell) | 4 | 8–12 reps | 45% |
| 9 | Bicep Curl (EZ Bar) | 4 | 12–15 reps | 50% |
| 10 | Concentration Curl | 3 | 15–20 reps | 50% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 4 | 8–12 reps | 50% |
| 2 | Goblet Squat | 4 | 12–15 reps | 60% |
| 3 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | 60% |
| 4 | Lying Leg Curl | 4 | 12–15 reps | 40% |
| 5 | Deadlift (Barbell) | 3 | 15–20 reps | 50% |
| 6 | Single Arm Row (Dumbbell) | 4 | 8–12 reps | 50% |
| 7 | Standing Pullover (Cable) | 4 | 12–15 reps | 60% |
| 8 | Wide Grip Lat Pulldown | 3 | 15–20 reps | 60% |
| 9 | French Press | 3 | 8–12 reps | 50% |
| 10 | Tricep Rope Push Down (Cable) | 4 | 8–12 reps | 45% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–12 reps | 50% |
| 2 | Incline Bench Press (Barbell) | 4 | 12–15 reps | 50% |
| 3 | Fly Lower Chest (Cable) | 4 | 15–20 reps | 50% |
| 4 | Seated Dip (Machine) | 4 | 15–20 reps | 60% |
| 5 | Military Press (Barbell) | 4 | 8–12 reps | 50% |
| 6 | Lateral Raise (Cable) | 4 | 12–15 reps | 50% |
| 7 | T-Bar Row | 4 | 12–15 reps | 50% |
| 8 | Preacher Curl (EZ Bar) | 3 | 15–20 reps | 50% |
| 9 | Hammer Curl (Dumbbell) | 3 | 12–15 reps | 50% |
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, Chest Shoulder Focus 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 70 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.
Chest Shoulder Focus 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.
Chest Shoulder Focus 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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