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priority arms/delts

by Ben G.
2 athletes joined

Program Description

grow delt and trap+arms

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 16, 2024 11:37
  • Last Edited
    Nov 29, 2024 04:04
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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
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl
2 Sets
8 Reps
@8
2
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
3
Face Pull
1 Set
25 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
@7
2
Split Squat (Dumbbell)
2 Sets
12 Reps
@8
3
Seated Calf Raise
2 Sets
15 Reps
@8
4
Leg Raise (Captain's Chair)
1 Set
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
2
Dip (Weighted)
2 Sets
8 Reps
@8
3
Push Up
1 Set
@10
4
Lu Raise
2 Sets
15 Reps
@9
5
Chin-Up (Weighted)
2 Sets
8 Reps
@9
6
Skull Crusher (Dumbbell)
2 Sets
15 Reps
@8
Day 4
1
Barbell Row
2 Sets
12 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@9
3
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@9
4
Bicep Curl (Barbell)
2 Sets
8 Reps
@9
5
Reverse Wrist Curl (Barbell)
1 Set
@10
6
Ab Wheel
1 Set
50 Reps
@8