Program Description
Build arms shoulders and chest
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 18, 2024 02:10
- Last EditedJun 18, 2025 12:22
Summary
Unleash your upper body potential with the "Arms, Shoulders, and Chest" program! Over the course of 8 weeks, this intense 7-day-a-week regimen combines compound lifts and isolation exercises to sculpt and strengthen your arms, shoulders, and chest. Expect to tackle classic moves like the bench press and tricep extensions, while also incorporating core work to enhance stability. Get ready to challenge yourself and see real gains in strength and definition!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Dip (Weighted)3 Sets
-
4
Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
6
Plank3 Sets
0.5 mins
-
Day 2
1
Cardio1 Set
45 mins
-
2
Hanging Leg Raise3 Sets
0.5 mins
-
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
6-10 Reps
-
2
Lateral Raise (Cable)3 Sets
12-15 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
4
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
Day 4
1
Cardio1 Set
45 mins
-
2
Plank3 Sets
0.5 mins
-
Day 5
1
Bicep Curl (Barbell)4 Sets
6-10 Reps
-
2
Hammer Curl3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Bench Press (Barbell)3 Sets
15-20 Reps
-
Day 6
1
Cardio1 Set
45 mins
-
Day 7
1
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
2
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
3
Wide Grip Lat Pulldown3 Sets
10-15 Reps
-
4
Concentration Curl3 Sets
10-15 Reps
-
5
Tricep Kickback3 Sets
10-15 Reps
-