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The Battle of Shiloh

by Vautour
1 athletes joined

Program Description

Get stronger and more muscular.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 24, 2025 12:02
  • Last Edited
    Jun 18, 2025 11:00

Summary

Embark on an 18-week journey with "The Battle of Shiloh," a focused program designed for serious lifters looking to build strength and muscle. Comprising two training days each week, you'll engage in a well-rounded mix of dumbbell, cable, and barbell exercises, targeting arms, shoulders, and back for a comprehensive upper-body workout. With a blend of classic movements like the Decline Hammer Curl and the Seated Overhead Press, this program is perfect for those ready to challenge themselves and achieve impressive gains. Get ready to battle through each session and emerge stronger!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Hammer Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Seated Overhead Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Seated Hamstring Curl
2
-
7
Squat (Barbell)
1
-
8
Neck Extension
1
-
9
Wrist Curls
1
-
10
Band Pull Apart
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Dumbbell Curls
2
-
2
Tricep Pushdown (Cable)
2
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Chin-Up (Bodyweight)
2
-
5
Incline Bench Press (Dumbbell)
2
-
6
Leg Press (45 Degrees)
2
-
7
Romanian Deadlift (Barbell)
1
-
8
Neck Curl
1
-
9
Single Leg Calf Raise (Weighted)
1
-
10
Decline Sit Up (Weighted)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Decline Hammer Curls
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Seated Overhead Press (Barbell)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
6
Seated Hamstring Curl
2 Sets
-
7
Squat (Barbell)
1 Set
-
8
Neck Extension
1 Set
-
9
Wrist Curls
1 Set
-
10
Band Pull Apart
1 Set
-
Day 2
1
Fat Grip Dumbbell Curls
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
-
4
Chin-Up (Bodyweight)
2 Sets
-
5
Incline Bench Press (Dumbbell)
2 Sets
-
6
Leg Press (45 Degrees)
2 Sets
-
7
Romanian Deadlift (Barbell)
1 Set
-
8
Neck Curl
1 Set
-
9
Single Leg Calf Raise (Weighted)
1 Set
-
10
Decline Sit Up (Weighted)
1 Set
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