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Shoulder Focused Hypertrophy Program

by Scott Warhurst
3 athletes joined

Program Description

An intermediate program focused on the development of the delta, traps and neck

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2024 04:44
  • Last Edited
    Jun 18, 2025 11:20

Summary

Unlock your shoulder potential with this 6-week Shoulder Focused Hypertrophy Program, designed for dedicated lifters aiming to build size and strength. Committing to six days a week, you’ll engage in targeted exercises that promote muscle growth and enhance shoulder stability. This program incorporates a variety of equipment and techniques to ensure comprehensive development, pushing your limits and transforming your physique. Get ready to elevate your training and sculpt those shoulders like never before!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.1%
Abs
12.9%
Middle Delts
10.7%
Front Delts
10.2%
Lats
9.3%
Triceps
9.1%
Biceps
5.7%
Chest
4.6%
Hamstrings
4.4%
Neck
4.1%
Rear Delts
3.9%
Forearms
2.6%
Quadriceps
2.6%
Glutes
2.5%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
8
Hanging Leg Raise
1
100 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Glute-Ham Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
15 Reps
@6.5
@7
@8
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@8
@9
@10
3
Leg Curl
2 Sets
12 Reps
@9.5
4
Leg Press (45 Degrees)
2 Sets
20 Reps
@8
5
Glute Kickback (Cable)
2 Sets
12 Reps
@10
6
Ab Wheel
3 Sets
20 Reps
@10
7
Side Bend (Dumbbell)
3 Sets
20 Reps
@8
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
15 Reps
@7
@8
@9
@10
@10
2
Bench Press (Barbell)
2 Sets
12 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
12 Reps
@9
5
Hammer Curl
2 Sets
15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Ab Wheel
3 Sets
20 Reps
@10
8
Side Bend (Dumbbell)
3 Sets
20 Reps
@10
Day 4
1
Upright Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@9
3
Single Arm Rear Delt Cable Fly
2 Sets
12 Reps
@10
4
Lu Raise
2 Sets
15 Reps
@9
5
Arnold Press
2 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
12 Reps
@9
8
Cable Crunch
3 Sets
20 Reps
@9
9
Side Crunch (Cable)
3 Sets
20 Reps
@9
Day 6
1
Upright Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@9
3
Single Arm Rear Delt Cable Fly
2 Sets
12 Reps
@10
4
Lu Raise
2 Sets
15 Reps
@9
5
Arnold Press
2 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
12 Reps
@9
8
Cable Crunch
3 Sets
20 Reps
@9
9
Side Crunch (Cable)
3 Sets
20 Reps
@9
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
15 Reps
@7
@8
@9
@10
@10
2
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@9
3
Seated Row (Cable)
2 Sets
8 Reps
@9
4
Shrug (Barbell)
2 Sets
20 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8 Reps
@10
6
Neck Flexion
2 Sets
15 Reps
@7
7
Neck Extension
2 Sets
15 Reps
@7
8
Hanging Leg Raise
1 Set
100 Reps
@10
9
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
12 Reps
@7
@8
@9
@10
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@9
3
Chin-Up (Assisted)
2 Sets
15 Reps
@9
4
Underhand Lat Pulldown
2 Sets
12 Reps
@9
5
Shrug (Barbell)
2 Sets
20 Reps
@9
6
Shrug (Dumbbell)
2 Sets
8 Reps
@10
7
Neck Flexion
2 Sets
15 Reps
@9
8
Neck Extension
2 Sets
15 Reps
@9
9
Hanging Leg Raise
1 Set
100 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@10