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Giga Chad Shoulder exercise

by Majestic Soul

Program Description

Its just the plan I follow to build wider frame

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 29, 2026 06:26
  • Last Edited
    Mar 29, 2026 07:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
12.1%
Biceps
9.7%
Upper Back
8.4%
Chest
8.4%
Quadriceps
7.9%
Hamstrings
7.9%
Middle Delts
7.5%
Lats
6.2%
Glutes
5.3%
Lower Back
2.6%
Abs
2.6%
Forearms
2.6%
Rear Delts
2.2%
Calves
1.8%
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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
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Cable Crossover
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
T-Bar Row
2
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
21s (EZ Bar)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Bench Press (Smith Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
2
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
20 Reps
20 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 2
1
Push Up
1 Set
1 Set
1 Set
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Tricep Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Calf Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
21s (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Push Up
1 Set
1 Set
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Calf Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-