Limited time 7 days arm emphasis

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Program Description

If you have only an hour a day to workout and you want to train 7 days a week. Arm emphasis because personally it’s a weak point.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2025 12:04
  • Last Edited
    Jun 18, 2025 09:15

Summary

Get ready to sculpt your arms with this focused 7-day program designed for maximum muscle engagement and growth. Each day features a mix of compound and isolation exercises, including barbell and dumbbell movements, to target your biceps, triceps, and shoulders effectively. With a combination of supersets and high-intensity sets, you'll push your limits and see results fast. Perfect for those with a garage gym setup, this plan is your ticket to stronger, more defined arms in just one week!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8-9
3A
Overhead Tricep Extension (Dumbbell)
3
5 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
5 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3A
Incline Curl (Dumbbell)
3
5 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
5 reps
-
1B
Hammer Curl
3
5 reps
-
2
Menno Curls
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3A
Bicep Curl (Barbell)
3
5 reps
-
3B
Dip (Weighted)
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
-
2
Dumbbell Row
3
5 reps
-
3
Hammer Curl
3
5 reps
-
4
Lying DB Bicep Curl
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
5 reps
-
1B
Front Squat (Barbell)
3
5 reps
-
2A
Good Morning
3
5 reps
-
2B
Skull Crusher (Barbell)
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
5 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@7-8
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8-9
3A
Overhead Tricep Extension (Dumbbell)
3 Sets
5 Reps
@8-9
3B
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@8-9
Day 2
1
Chin-Up (Weighted)
4 Sets
5 Reps
-
2
Barbell Row
4 Sets
5 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
5 Reps
-
3B
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
Day 6
1
Chin-Up (Weighted)
4 Sets
5 Reps
-
2
Dumbbell Row
3 Sets
5 Reps
-
3
Hammer Curl
3 Sets
5 Reps
-
4
Lying DB Bicep Curl
3 Sets
5 Reps
-
Day 3
1A
Skull Crusher (Barbell)
3 Sets
5 Reps
-
1B
Hammer Curl
3 Sets
5 Reps
-
2
Menno Curls
3 Sets
5 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
-
3A
Bicep Curl (Barbell)
3 Sets
5 Reps
-
3B
Dip (Weighted)
3 Sets
5 Reps
-
Day 7
1A
Bicep Curl (Dumbbell)
3 Sets
5 Reps
-
1B
Front Squat (Barbell)
3 Sets
5 Reps
-
2A
Good Morning
3 Sets
5 Reps
-
2B
Skull Crusher (Barbell)
3 Sets
5 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
5 Reps
-