logo
BoostcampPNG

Arms Shoulders and Chest

by Nathan C.
12 athletes joined

Program Description

Build arms shoulders and chest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2024 02:10
  • Last Edited
    Jan 12, 2025 06:07
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Hanging Leg Raise
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bench Press (Barbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Concentration Curl
3
10-15 reps
-
5
Tricep Kickback
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
-
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Plank
3 Sets
0.5 mins
-
Day 2
1
Cardio
1 Set
45 mins
-
2
Hanging Leg Raise
3 Sets
0.5 mins
-
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
-
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
Day 4
1
Cardio
1 Set
45 mins
-
2
Plank
3 Sets
0.5 mins
-
Day 5
1
Bicep Curl (Barbell)
4 Sets
6-10 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Bench Press (Barbell)
3 Sets
15-20 Reps
-
Day 6
1
Cardio
1 Set
45 mins
-
Day 7
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
-
4
Concentration Curl
3 Sets
10-15 Reps
-
5
Tricep Kickback
3 Sets
10-15 Reps
-