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Boulder shoulder

by JR

Program Description

Get bigger shoulder

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 14, 2025 12:03
  • Last Edited
    Jan 14, 2025 12:22
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1-3 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
4
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
5
French Press
2
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20-25 reps
RPE 8-9
2
Belt Squat
1
6-8 reps
RPE 8-9
3
Belt Squat
2
10-12 reps
RPE 9-10
4
Hyperextension
2
10-12 reps
RPE 9-10
5
Leg Extension
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8-10
2
Chin-Up (Bodyweight)
3
-
3
Bench Press (Close Grip)
1
4-6 reps
RPE 8-9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9-10
5
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
7
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
1-3 Reps
-
2
Overhead Press (Barbell)
4 Sets
6 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9-10
4
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@9-10
5
French Press
2 Sets
12-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 2
1
Hamstring Curl
2 Sets
20-25 Reps
@8-9
2
Belt Squat
1 Set
6-8 Reps
@8-9
3
Belt Squat
2 Sets
10-12 Reps
@9-10
4
Hyperextension
2 Sets
10-12 Reps
@9-10
5
Leg Extension
2 Sets
12-15 Reps
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
3 Reps
@8-10
2
Chin-Up (Bodyweight)
3 Sets
-
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-9
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9-10
5
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12-15 Reps
@10