Back and Shoulders Template

by Chance I.

48 athletes joined

5.0

(1 rating)

Program Description

Back and shoulders biased template for building the important muscles first.

Program Overview

Level
Novice, Beginner
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jan 15, 2024 06:51
Last Edited
Feb 21, 2025 02:28

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Pull-Up (Weighted)

3

6-10 reps

RPE 8.5

2

Romanian Deadlift (Barbell)

4

5-8 reps

RPE 8.5

3

Bent Over Row (Barbell)

4

5-8 reps

RPE 8.5

4

Underhand Lat Pulldown

2

8-12 reps

RPE 8.5

5

Upright Row (Barbell)

2

15-20 reps

RPE 8.5

6

Pullover (Dumbbell)

2

8-12 reps

RPE 8.5

7

21s (EZ Bar)

1

21 reps

RPE 9

Day 2

1

Lateral Raise (Dumbbell)

3

10 reps

RPE 8.5

2

Bench Press (Paused)

3

3-5 reps

RPE 8.5

3

Incline Bench Press (Barbell)

3

5-8 reps

RPE 8.5

4

Incline Bench Press (Dumbbell)

4

8-12 reps

RPE 9

5

Incline Chest Fly (Dumbbell)

2

8 reps

RPE 6.5

6

V-Handle Tricep Pushdown (Cable)

4

8-12 reps

RPE 9

Day 3

1

Squat (Barbell)

6

1-3 reps

RPE 9.5

2

Leg Extension

4

8-12 reps

RPE 9.5

Day 4

1

Good Morning

2

8-12 reps

RPE 8

2

Romanian Deadlift (Barbell)

4

5-8 reps

RPE 9

3

Bent Over Row (Barbell)

4

5-8 reps

RPE 9

4

Upright Row (Barbell)

3

8-12 reps

RPE 8

5

T-Bar Row

2

8-12 reps

RPE 9

6

Lying Leg Curl

1

21 reps

RPE 9

Day 5

1

Squat (Barbell)

3

3-5 reps

RPE 9.5

2

Leg Extension

2

8-12 reps

RPE 9

Day 6

1A

Face Pull

3

15-20 reps

RPE 8.5

1B

Upright Row (Barbell)

3

15-20 reps

RPE 8.5

2

Front Raise

2

8-12 reps

RPE 8.5

3

Incline Bench Press (Dumbbell)

3

5-8 reps

RPE 9

Day 2

1

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@8.5

2

Bench Press (Paused)

3 Sets

3-5 Reps

@8.5

3

Incline Bench Press (Barbell)

3 Sets

5-8 Reps

@8.5

4

Incline Bench Press (Dumbbell)

4 Sets

8-12 Reps

@9

5

Incline Chest Fly (Dumbbell)

2 Sets

8 Reps

@6.5

6

V-Handle Tricep Pushdown (Cable)

4 Sets

8-12 Reps

@9

Day 3

1

Squat (Barbell)

6 Sets

1-3 Reps

@9.5

2

Leg Extension

4 Sets

8-12 Reps

@9.5

Day 4

1

Good Morning

2 Sets

8-12 Reps

@8

2

Romanian Deadlift (Barbell)

4 Sets

5-8 Reps

@9

3

Bent Over Row (Barbell)

4 Sets

5-8 Reps

@9

4

Upright Row (Barbell)

3 Sets

8-12 Reps

@8

5

T-Bar Row

2 Sets

8-12 Reps

@9

6

Lying Leg Curl

1 Set

21 Reps

@9

Day 1

1

Pull-Up (Weighted)

3 Sets

6-10 Reps

@8.5

2

Romanian Deadlift (Barbell)

4 Sets

5-8 Reps

@8.5

3

Bent Over Row (Barbell)

4 Sets

5-8 Reps

@8.5

4

Underhand Lat Pulldown

2 Sets

8-12 Reps

@8.5

5

Upright Row (Barbell)

2 Sets

15-20 Reps

@8.5

6

Pullover (Dumbbell)

2 Sets

8-12 Reps

@8.5

7

21s (EZ Bar)

1 Set

21 Reps

@9

Day 5

1

Squat (Barbell)

3 Sets

3-5 Reps

@9.5

2

Leg Extension

2 Sets

8-12 Reps

@9

Day 6

1A

Face Pull

3 Sets

15-20 Reps

@8.5

1B

Upright Row (Barbell)

3 Sets

15-20 Reps

@8.5

2

Front Raise

2 Sets

8-12 Reps

@8.5

3

Incline Bench Press (Dumbbell)

3 Sets

5-8 Reps

@9