Back and shoulder dominant program
A program designed to accentuate volume to the back and shoulders for mens physique competitors who need to enhance their v-taper
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 8 reps | @8 |
| 2 | Chest Supported Row (Machine) | 4 | 10 reps | @8 |
| 3 | Lat Pulldown (Neutral Grip) | 2 | 12 reps | @8 |
| 1 | 0 reps | @10 | ||
| 4 | One Arm Row | 3 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 5 | Barbell Row | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 5 | 12 reps | @8 |
| 2 | Leg Press | 2 | 10 reps | @8 |
| 1 | 10 reps | @10 | ||
| 3 | Leg Extension | 3 | 12–15 reps | @9 |
| 4 | Lunge (Barbell) | 3 | 30–40 reps | @8 |
| 5 | Standing Calf Raise | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 2 | Lateral Raise (Dumbbell) | 4 | 8 reps | @9 |
| 3 | Rear Delt Fly (Machine) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 1 | 12–15 reps | @8 | ||
| 5 | Clean and Press | 4 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 5 | 8 reps | @8 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 15 reps | @8 |
| 3 | One Arm Row | 2 | 15 reps | @8 |
| 1 | 15 reps | @10 | ||
| 4 | Upright Row (Cable) | 2 | 10 reps | @8 |
| 1 | 10 reps | @10 | ||
| 5 | Military Press (Barbell) | 1 | 12 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 1 | 4 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 8 reps | @8 |
| 1 | 8 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @8 |
| 3 | Hip Thrust (Barbell) | 3 | 15 reps | @8 |
| 4 | Squat (Low Bar) | 4 | 8–12 reps | @8 |
| 5 | Standing Calf Raise | 2 | AMRAP | — |
| 6 | Dip (Weighted) | 1 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–10 reps | @8 |
| 2 | Bench Press (Dumbbell) | 4 | 8 reps | @8 |
| 3 | Chest Fly (Machine) | 3 | 12 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @8 |
| 5 | Skull Crusher | 4 | 8 reps | @8.5 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @8 |
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, Back and shoulder dominant 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 80 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.
Back and shoulder dominant 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.
Back and shoulder dominant 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.
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