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Shoulder Focus

by Ashley P.
1 athletes joined

Program Description

Beginner … first time building a workout

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 08, 2026 03:05
  • Last Edited
    Jan 08, 2026 03:41
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.9%
Abs
12.8%
Upper Back
10.7%
Middle Delts
9.6%
Glutes
7.5%
Triceps
6.4%
Quadriceps
6.4%
Hamstrings
6.4%
Biceps
5.3%
Lats
4.3%
Rear Delts
4.3%
Chest
2.1%
Adductors
2.1%
Calves
2.1%
Stretching
2.1%
Forearms
1.1%
Lower Back
1.1%
Abductors
1.1%
Other
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Arnold Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Walking Lunge
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Walking Lunge
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Walking Lunge
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Glute Bridge (Dumbbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Walking Lunge
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Around The World
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Around The World
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Around The World
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Around The World
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Dead Bug
3
15 reps
-
3
V-up With Scissors
3
15 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Cardio Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Dead Bug
3
15 reps
-
3
V-up With Scissors
3
15 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Cardio Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Dead Bug
3
15 reps
-
3
V-up With Scissors
3
15 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Cardio Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Dead Bug
3
15 reps
-
3
V-up With Scissors
3
15 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Cardio Treadmill
1
30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
6
Arnold Press
3 Sets
12 Reps
-
Day 2
1
Goblet Squat
3 Sets
15 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Walking Lunge
3 Sets
15 Reps
-
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Around The World
3 Sets
15 Reps
-
4
Front Raise
3 Sets
15 Reps
-
5
Upright Row (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Plank
3 Sets
1 mins
-
2
Dead Bug
3 Sets
15 Reps
-
3
V-up With Scissors
3 Sets
15 Reps
-
4
Abs Crunch (Weighted)
3 Sets
15 Reps
-
5
Cardio Treadmill
1 Set
30 mins
-