Program Description
to grow shoulders and chest with maintaining legs
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 24, 2026 07:34
- Last EditedJan 24, 2026 08:09
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.3%
Chest
11.3%
Triceps
11.3%
Upper Back
9.8%
Lats
8.4%
Middle Delts
7.4%
Hamstrings
6.1%
Glutes
6.1%
Rear Delts
5.9%
Biceps
5.7%
Abs
4.4%
Quadriceps
3.4%
Lower Back
3.2%
Abductors
1%
Calves
1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Bent Over Row (Barbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
4A
Lateral Raise (Dumbbell)
4
15-25 reps
-
4B
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5A
Hyperextension
2
10-15 reps
-
5B
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Chest Supported Row (Machine)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Chest Press (Machine)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
15-25 reps
-
4
Dragon Flag
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Lat Pulldown
4
8-12 reps
-
2A
Seated Overhhead Press (Smith)
3
6-10 reps
-
2B
Single Arm Rear Delt Cable Fly
3
15-25 reps
-
3A
Lateral Raise (Dumbbell)
5
12-25 reps
-
3B
Chest Fly (Cable)
3
15-25 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Preacher Curl (EZ Bar)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
1B
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2B
Lat Pulldown1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Chest Fly (Cable)1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
3B
Single Arm Rear Delt Cable Fly1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
4A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
-
4B
Cable Crunch1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 2
1
Leg Press1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Hamstring Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Hyperextension1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5B
Standing Calf Raise1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
Day 3
1A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
1B
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2B
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Chest Press (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
4
Dragon Flag1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 4
1A
Dip (Assisted)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
1B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2A
Seated Overhhead Press (Smith)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
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-
-
2B
Single Arm Rear Delt Cable Fly1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
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-
-
3A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12-25 Reps
12-25 Reps
12-25 Reps
12-25 Reps
12-25 Reps
-
-
-
-
-
3B
Chest Fly (Cable)1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
4A
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
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-
-
4B
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
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-
-