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Back and shoulder dominant program

by Marmalade

Program Description

Intermediate-advanced program designed to maximize growth of the back and shoulders while maintaining or possibly developing the chest and arms. Legs are split between quads and hamstrings for further volume of the lower body muscles. This allows for maximum output of compound movements of the lower body while minimizing CNS and lower back fatigue. Good for mens physique competitors who are trying to accentuate their v-taper.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 12, 2024 04:17
  • Last Edited
    Sep 20, 2024 11:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
RPE 8
RPE 10
4
One Arm Row
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Barbell Row
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
RPE 8
RPE 10
4
One Arm Row
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Barbell Row
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
RPE 8
RPE 10
4
One Arm Row
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Barbell Row
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
RPE 8
RPE 10
4
One Arm Row
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Barbell Row
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
RPE 8
RPE 10
4
One Arm Row
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Barbell Row
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
RPE 8
RPE 10
4
One Arm Row
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Barbell Row
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
12 reps
RPE 8
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
3
12-15 reps
RPE 9
4
Lunge (Barbell)
3
30-40 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
12 reps
RPE 8
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
3
12-15 reps
RPE 9
4
Lunge (Barbell)
3
30-40 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
12 reps
RPE 8
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
3
12-15 reps
RPE 9
4
Lunge (Barbell)
3
30-40 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
12 reps
RPE 8
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
3
12-15 reps
RPE 9
4
Lunge (Barbell)
3
30-40 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
12 reps
RPE 8
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
3
12-15 reps
RPE 9
4
Lunge (Barbell)
3
30-40 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
12 reps
RPE 8
2
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Extension
3
12-15 reps
RPE 9
4
Lunge (Barbell)
3
30-40 reps
RPE 8
5
Standing Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
RPE 8
5
Clean and Press
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
RPE 8
5
Clean and Press
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
RPE 8
5
Clean and Press
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
RPE 8
5
Clean and Press
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
RPE 8
5
Clean and Press
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
RPE 8
5
Clean and Press
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
3
One Arm Row
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Military Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
3
One Arm Row
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Military Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
3
One Arm Row
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Military Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
3
One Arm Row
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Military Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
3
One Arm Row
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Military Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
3
One Arm Row
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Upright Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Military Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Squat (Low Bar)
4
8-12 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
6
Dip (Weighted)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Squat (Low Bar)
4
8-12 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
6
Dip (Weighted)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Squat (Low Bar)
4
8-12 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
6
Dip (Weighted)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Squat (Low Bar)
4
8-12 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
6
Dip (Weighted)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Squat (Low Bar)
4
8-12 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
6
Dip (Weighted)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Squat (Low Bar)
4
8-12 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
6
Dip (Weighted)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Skull Crusher
4
8 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Skull Crusher
4
8 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Skull Crusher
4
8 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Skull Crusher
4
8 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Skull Crusher
4
8 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Skull Crusher
4
8 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
10 Reps
@8
3
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
@8
@10
4
One Arm Row
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Barbell Row
4 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
12 Reps
@8
2
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Leg Extension
3 Sets
12-15 Reps
@9
4
Lunge (Barbell)
3 Sets
30-40 Reps
@8
5
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9
3
Rear Delt Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@10
@8
5
Clean and Press
4 Sets
AMRAP
@10
Day 4
1
Chin-Up (Weighted)
5 Sets
8 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@8
3
One Arm Row
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Upright Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@8
@9
Day 5
1
Seated Hamstring Curl
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
4
Squat (Low Bar)
4 Sets
8-12 Reps
@8
5
Standing Calf Raise
2 Sets
AMRAP
6
Dip (Weighted)
1 Set
Day 6
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
5
Skull Crusher
4 Sets
8 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8