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Shoulder-Back Focus

by Emmy 98
1 athletes joined

Program Description

**Shoulder-Back Focus** is an 8-week program designed to sculpt and strengthen your upper body, focusing on the shoulders and back. With workouts planned for 5 days each week, you'll engage in a mix of compound and isolation exercises that target key muscle groups for balanced development. This program is suitable for all fitness levels, from novice to intermediate, and requires access to a full gym. Get ready to enhance your lifting performance and build a powerful upper body!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 11:39
  • Last Edited
    Jan 08, 2026 12:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Lats
14.1%
Front Delts
11.4%
Triceps
8.7%
Chest
8.3%
Rear Delts
7.5%
Middle Delts
7.1%
Biceps
6.4%
Quadriceps
5.4%
Hamstrings
4.8%
Glutes
4.2%
Lower Back
2.7%
Calves
1.7%
Abs
1.5%
Adductors
0.6%
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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
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Chest Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
4
20 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
7
Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 5
1
Wide Grip Lat Pulldown
4 Sets
12 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7
Day 4
1
Dumbbell Row
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
12 Reps
@7
4
Chest Press (Machine)
3 Sets
12 Reps
@7
5
Straight Arm Pulldown
3 Sets
12 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
20 Reps
@7
Day 3
1
Hack Squat
4 Sets
8 Reps
@8
2
Calf Raise (Leg Press)
4 Sets
20 Reps
@8
3
Back Extension (Weighted)
3 Sets
12 Reps
@7
4
Lunge (Dumbbell)
3 Sets
10 Reps
@7
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@8
7
Leg Curl
3 Sets
12 Reps
@8
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Rear Delt Fly (Cable)
4 Sets
20 Reps
@7
Day 1
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7
6
Chest Fly (Machine)
3 Sets
12 Reps
@7