Program Description
Unleash your upper body potential with the Chest/Shoulder/Arms - Focus program! Over the course of 6 weeks, you'll engage in 30 targeted workouts designed to sculpt and strengthen your chest, shoulders, and arms. Each session is packed with proven exercises like the Barbell Bench Press, Overhead Press, and various curls, ensuring you build muscle and improve endurance. Get ready to elevate your lifting game and achieve the definition you've been striving for!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedDec 08, 2025 08:03
- Last EditedDec 08, 2025 08:31
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.5%
Upper Back
10.9%
Triceps
9.4%
Front Delts
9.4%
Middle Delts
7%
Chest
6.3%
Lats
6.3%
Quadriceps
6.3%
Glutes
6.3%
Hamstrings
6.3%
Abs
5.5%
Rear Delts
4.7%
Forearms
4.7%
Adductors
1.6%
Lower Back
1.6%
Calves
1.6%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Face Pull
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Face Pull
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Face Pull
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Face Pull
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Face Pull
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Lat Pulldown
1
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Face Pull
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Lateral Raise (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Fly Press (Dumbbell)
1
-
6
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Fly Press (Dumbbell)
1
-
6
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Fly Press (Dumbbell)
1
-
6
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Fly Press (Dumbbell)
1
-
6
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Fly Press (Dumbbell)
1
-
6
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
-
2
Bicep Curl (Cable)
1
-
3
One Arm Lateral Raise (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Fly Press (Dumbbell)
1
-
6
Power Shrug
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
-
2
Platz Squat
1
-
3
Deadlift (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Standing Calf Raise
1
-
6
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
-
2
Platz Squat
1
-
3
Deadlift (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Standing Calf Raise
1
-
6
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
-
2
Platz Squat
1
-
3
Deadlift (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Standing Calf Raise
1
-
6
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
-
2
Platz Squat
1
-
3
Deadlift (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Standing Calf Raise
1
-
6
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
-
2
Platz Squat
1
-
3
Deadlift (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Standing Calf Raise
1
-
6
Ab Wheel
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
-
2
Platz Squat
1
-
3
Deadlift (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Standing Calf Raise
1
-
6
Ab Wheel
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Chest Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bicep Curl (Cable)
1
-
6
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Chest Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bicep Curl (Cable)
1
-
6
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Chest Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bicep Curl (Cable)
1
-
6
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Chest Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bicep Curl (Cable)
1
-
6
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Chest Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bicep Curl (Cable)
1
-
6
One Arm Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Chest Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bicep Curl (Cable)
1
-
6
One Arm Lateral Raise (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Overhead Extension (EZ Bar)
1
-
3
Reverse Bicep Curl (EZ Bar)
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pull-Up (Assisted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Overhead Extension (EZ Bar)
1
-
3
Reverse Bicep Curl (EZ Bar)
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pull-Up (Assisted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Overhead Extension (EZ Bar)
1
-
3
Reverse Bicep Curl (EZ Bar)
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pull-Up (Assisted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Overhead Extension (EZ Bar)
1
-
3
Reverse Bicep Curl (EZ Bar)
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pull-Up (Assisted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Overhead Extension (EZ Bar)
1
-
3
Reverse Bicep Curl (EZ Bar)
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pull-Up (Assisted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Overhead Extension (EZ Bar)
1
-
3
Reverse Bicep Curl (EZ Bar)
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pull-Up (Assisted)
1
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
-
2
Lat Pulldown1 Set
-
3
Single Arm Tricep Extension (Cable)1 Set
-
4
Face Pull1 Set
-
5
Preacher Curl (Dumbbell)1 Set
-
6
Lateral Raise (Dumbbell)1 Set
-
Day 2
1
Cable Low Row1 Set
-
2
Bicep Curl (Cable)1 Set
-
3
One Arm Lateral Raise (Cable)1 Set
-
4
Hammer Curl (Dumbbell)1 Set
-
5
Fly Press (Dumbbell)1 Set
-
6
Power Shrug1 Set
-
Day 3
1
Safety Bar Squat1 Set
-
2
Platz Squat1 Set
-
3
Deadlift (Barbell)1 Set
-
4
Romanian Deadlift (Barbell)1 Set
-
5
Standing Calf Raise1 Set
-
6
Ab Wheel1 Set
-
Day 4
1
Incline Bench Press (Barbell)1 Set
-
2
Bent Over Row (Barbell)1 Set
-
3
Chest Fly (Cable)1 Set
-
4
Overhead Tricep Extension (Cable)1 Set
-
5
Bicep Curl (Cable)1 Set
-
6
One Arm Lateral Raise (Cable)1 Set
-
Day 5
1
Overhead Press (Barbell)1 Set
-
2
Overhead Extension (EZ Bar)1 Set
-
3
Reverse Bicep Curl (EZ Bar)1 Set
-
4
Bicep Curl (EZ Bar)1 Set
-
5
Rear Delt Fly (Dumbbell)1 Set
-
6
Pull-Up (Assisted)1 Set
-