logo
BoostcampPNG

Shoulders and Arms Focused Mesocycle (1)

by Brendan R.

Program Description

To gain muscle while limiting your injury risk

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2025 02:18
  • Last Edited
    Jan 26, 2025 03:51

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.5%
Chest
12.1%
Triceps
11.6%
Front Delts
11.5%
Upper Back
10.4%
Lats
7.4%
Calves
7.2%
Rear Delts
6.2%
Biceps
5.9%
Hamstrings
4.5%
Quadriceps
4.2%
Glutes
2.9%
Forearms
2.5%
Adductors
0.7%
Abs
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Cable)
3
15-20 reps
RPE 10
3
Reverse Pec Deck
1
40 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 9
5
Belt Squat
3
8-12 reps
RPE 9
6
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 10
2
Reverse Pec Deck
1
40 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 9
4
Belt Squat
3
8-12 reps
RPE 9
5
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 10
2
Reverse Pec Deck
1
40 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 9
4
Belt Squat
3
8-12 reps
RPE 9
5
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 10
2
Reverse Pec Deck
1
40 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 9
4
Belt Squat
3
8-12 reps
RPE 9
5
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 10
2
Reverse Pec Deck
1
40 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 9
4
Belt Squat
3
8-12 reps
RPE 9
5
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 10
2
Reverse Pec Deck
1
40 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 9
4
Belt Squat
3
8-12 reps
RPE 9
5
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 10
2
Reverse Pec Deck
1
40 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 9
4
Belt Squat
3
8-12 reps
RPE 9
5
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-20 reps
RPE 10
2
Reverse Pec Deck
1
40 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 9
4
Belt Squat
3
8-12 reps
RPE 9
5
Squat (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
RPE 9
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Cable Flexion Row
4
12-15 reps
RPE 9
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Face Away Cable Curl
1
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
12-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
3
Single Arm Rear Delt Fly (Cable)
2
20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
15-20 reps
RPE 9
6
Incline Curl (Dumbbell)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
Cable Flexion Row
4 Sets
12-15 Reps
@9
4
Standing Pullover (Cable)
2 Sets
20 Reps
@10
5
Face Away Cable Curl
1 Set
40 Reps
@10
Day 2
1
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@9
2
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
@10
3
Single Arm Rear Delt Fly (Cable)
2 Sets
20 Reps
@9
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
3
Cable Flexion Row
4 Sets
12-15 Reps
@9
4
Standing Pullover (Cable)
2 Sets
20 Reps
@10
5
Face Away Cable Curl
1 Set
40 Reps
@10
Day 5
1
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@10
3
Single Arm Rear Delt Fly (Cable)
2 Sets
20 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
15-20 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@9
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
3
Reverse Pec Deck
1 Set
40 Reps
@10
4
Leg Curl
3 Sets
15-20 Reps
@9
5
Belt Squat
3 Sets
8-12 Reps
@9
6
Squat (Dumbbell)
2 Sets
15-20 Reps
@10