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Me

by Azhar

Program Description

Focus is on shoulders and chest

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 26, 2026 11:31
  • Last Edited
    Jan 26, 2026 11:50
Muscle Engagement
Front
Back
MuscleSet
Front Delts
26.8%
Triceps
21.4%
Middle Delts
16.1%
Chest
16.1%
Rear Delts
6.7%
Biceps
4%
Upper Back
4%
Lats
2.7%
Forearms
1.3%
Abs
0.9%
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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
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
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Plank
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Diamond Push Up
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lying Side Lateral Raise
3 Sets
10 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Lying Side Lateral Raise
3 Sets
10 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Chest Fly (Machine)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Preacher Curl (Machine)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Plank
1 Set
3 mins
-
Day 4
1
Chest Supported Row (Machine)
3 Sets
10 Reps
-
2
Reverse Pec Deck
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Diamond Push Up
3 Sets
10 Reps
-