Shoulder Focused Hypertrophy Program
6 week shoulder hypertrophy focused program - 6 days per week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Glute-Ham Raise | 1 | 15 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 2 | Leg Extension | 1 | 20 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 3 | Leg Curl | 2 | 12 reps | @9.5 |
| 4 | Leg Press (45 Degrees) | 2 | 20 reps | @8 |
| 5 | Glute Kickback (Cable) | 2 | 12 reps | @10 |
| 6 | Ab Wheel | 3 | 20 reps | @10 |
| 7 | Side Bend (Dumbbell) | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Inverted Row | 1 | 15 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 2 | Chest Supported Row (Dumbbell) | 2 | 12 reps | @9 |
| 3 | Seated Row (Cable) | 2 | 8 reps | @9 |
| 4 | Shrug (Barbell) | 2 | 20 reps | @10 |
| 5 | Shrug (Dumbbell) | 2 | 8 reps | @10 |
| 6 | Neck Flexion | 2 | 15 reps | @7 |
| 7 | Neck Extension | 2 | 15 reps | @7 |
| 8 | Hanging Leg Raise | 1 | 100 reps | @10 |
| 9 | Reverse Wrist Curl (Barbell) | 2 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 15 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 2 | Bench Press (Barbell) | 2 | 12 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @9 |
| 4 | Pec Deck (Machine) | 2 | 12 reps | @9 |
| 5 | Hammer Curl | 2 | 15 reps | @10 |
| 6 | Bicep Curl (Barbell) | 2 | 12 reps | @10 |
| 7 | Ab Wheel | 3 | 20 reps | @10 |
| 8 | Side Bend (Dumbbell) | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Upright Row (Cable) | 1 | 20 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 2 | Lateral Raise (Cable) | 3 | 12 reps | @9 |
| 3 | Single Arm Rear Delt Cable Fly | 2 | 12 reps | @10 |
| 4 | Lu Raise | 2 | 15 reps | @9 |
| 5 | Arnold Press | 2 | 12 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 20 reps | @9 |
| 7 | Skull Crusher (Barbell) | 2 | 12 reps | @9 |
| 8 | Cable Crunch | 3 | 20 reps | @9 |
| 9 | Side Crunch (Cable) | 3 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 12 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @10 | ||
| 1 | 12 reps | @10 | ||
| 2 | Lat Pulldown (Neutral Grip) | 2 | 12 reps | @9 |
| 3 | Chin-Up (Assisted) | 2 | 15 reps | @9 |
| 4 | Underhand Lat Pulldown | 2 | 12 reps | @9 |
| 5 | Shrug (Barbell) | 2 | 20 reps | @9 |
| 6 | Shrug (Dumbbell) | 2 | 8 reps | @10 |
| 7 | Neck Flexion | 2 | 15 reps | @9 |
| 8 | Neck Extension | 2 | 15 reps | @9 |
| 9 | Hanging Leg Raise | 1 | 100 reps | @10 |
| 10 | Reverse Wrist Curl (Dumbbell) | 2 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Upright Row (Cable) | 1 | 20 reps | @8 |
| 1 | 15 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 2 | Lateral Raise (Cable) | 3 | 12 reps | @9 |
| 3 | Single Arm Rear Delt Cable Fly | 2 | 12 reps | @10 |
| 4 | Lu Raise | 2 | 15 reps | @9 |
| 5 | Arnold Press | 2 | 12 reps | @9 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 20 reps | @9 |
| 7 | Skull Crusher (Barbell) | 2 | 12 reps | @9 |
| 8 | Cable Crunch | 3 | 20 reps | @9 |
| 9 | Side Crunch (Cable) | 3 | 20 reps | @9 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shoulder Focused Hypertrophy Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Shoulder Focused Hypertrophy Program is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shoulder Focused Hypertrophy Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
