logo
BoostcampPNG

SHON AI PROGRAM

by Shon
1 athletes joined

Program Description

to gain a Vshaped body

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 04:39
  • Last Edited
    Aug 19, 2025 11:06

Summary

Embark on a transformative 12-week journey with the SHON AI PROGRAM, designed for dedicated lifters looking to build strength and muscle. This structured program features three intense workouts per week, focusing on compound movements like the Incline Bench Press and Overhead Press, complemented by targeted exercises for arms, legs, and core. Each session is crafted to challenge your limits and promote growth, ensuring you stay engaged and motivated throughout. Get ready to elevate your fitness game and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
12.8%
Chest
11.7%
Quadriceps
9.7%
Abs
9.3%
Upper Back
8.2%
Middle Delts
8.2%
Lats
8.2%
Biceps
6.4%
Glutes
3.9%
Hamstrings
3.5%
Calves
2.9%
Abductors
0.8%
Rear Delts
0.6%
Forearms
0.6%
BlogBannerPC
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
BlogBannerPC
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Plank
3
0.6 mins
-
6
Overhead Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Behind The Back Lateral Raise (Cable)
3
12 reps
-
4
Leg Press
4
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Arnold Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Plank
3 Sets
0.6 mins
-
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Behind The Back Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Leg Press
4 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-