Program Description
I made it because I couldn't be bothered to think about each exercise routine. A program for both study and exercise. You can do arm exercises freely. A, B, C are not a super set, but you can choose the exercise you want.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJun 12, 2025 01:55
- Last EditedJun 20, 2025 04:28
Summary
Unlock your potential with "Four divisions, like two divisions," a dynamic 4-week program designed to elevate your shoulder and chest strength. Committing to just four days a week, you'll engage in targeted supersets that challenge your limits and promote muscle growth. Each session is crafted to maximize intensity and efficiency, combining barbell, dumbbell, and machine exercises for a comprehensive workout experience. Get ready to sculpt your upper body and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
3B
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
3C
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4A
Cable Crossover
3
8-12 reps
RPE 7.5
4B
Dip (Assisted)
3
8-12 reps
RPE 7.5
5
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
7
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 7.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 7.5
2A
Barbell Row
3
8-12 reps
RPE 7.5
2B
T-Bar Row
3
8-12 reps
RPE 7.5
3
Seated Row (Cable)
3
8-12 reps
RPE 7.5
4
Straight Arm Pulldown
3
8-12 reps
RPE 7.5
5
Lying Leg Curl
3
8-12 reps
RPE 7.5
6A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
6B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 7.5
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2C
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9.5
5A
Bench Press (Smith Machine)
3
8-12 reps
RPE 7.5
5B
Chest Press (Machine)
3
8-12 reps
RPE 7.5
5C
Incline Chest Press (Machine)
3
8-12 reps
RPE 7.5
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
inner thigh
3
8-12 reps
RPE 7.5
2A
Squat (Smith Machine)
3
3-7 reps
RPE 8.5
2B
Squat (Barbell)
3
3-7 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 7.5
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
6
High Row
3
8-12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 3
1A
Overhead Press (Barbell)3 Sets
3-7 Reps
@8.5
1B
Seated Military Press (Smith Machine)3 Sets
8-12 Reps
@7.5
2A
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@7.5
2B
Shoulder Press (Machine)3 Sets
8-12 Reps
@7.5
2C
Shoulder Press (Plate Loaded)3 Sets
8-12 Reps
@7.5
3
Lateral Raise (Dumbbell)3 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@9.5
5A
Bench Press (Smith Machine)3 Sets
8-12 Reps
@7.5
5B
Chest Press (Machine)3 Sets
8-12 Reps
@7.5
5C
Incline Chest Press (Machine)3 Sets
8-12 Reps
@7.5
6
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
@7.5
Day 4
1
inner thigh3 Sets
8-12 Reps
@7.5
2A
Squat (Smith Machine)3 Sets
3-7 Reps
@8.5
2B
Squat (Barbell)3 Sets
3-7 Reps
@8.5
3
Leg Press (45 Degrees)3 Sets
8-12 Reps
@7.5
4
Leg Extension3 Sets
8-12 Reps
@7.5
5
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
@7.5
6
High Row3 Sets
8-12 Reps
@7.5
Day 2
1A
Lat Pulldown3 Sets
8-12 Reps
@7.5
1B
Wide Grip Pull-Up3 Sets
8-12 Reps
@7.5
2A
Barbell Row3 Sets
8-12 Reps
@7.5
2B
T-Bar Row3 Sets
8-12 Reps
@7.5
3
Seated Row (Cable)3 Sets
8-12 Reps
@7.5
4
Straight Arm Pulldown3 Sets
8-12 Reps
@7.5
5
Lying Leg Curl3 Sets
8-12 Reps
@7.5
6A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@7.5
6B
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@7.5
Day 1
1
Pec Deck (Machine)3 Sets
8-12 Reps
@7.5
2
Bench Press (Barbell)3 Sets
3-7 Reps
@8.5
3A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@7.5
3B
Incline Chest Press (Machine)3 Sets
8-12 Reps
@7.5
3C
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@7.5
4A
Cable Crossover3 Sets
8-12 Reps
@7.5
4B
Dip (Assisted)3 Sets
8-12 Reps
@7.5
5
Shoulder Press (Machine)3 Sets
8-12 Reps
@7.5
6
Lateral Raise (Dumbbell)3 Sets
AMRAP
@9.5
7
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@9.5