Limited time 7 days arm emphasis

1 athletes joined

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
Oct 06, 2025 08:24

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!

Muscle Engagement

Front

Back

MuscleSet

Biceps

12.1%

Triceps

11.9%

Upper Back

9.2%

Front Delts

8.3%

Lats

7.9%

Middle Delts

7.7%

Chest

7.5%

Glutes

7.1%

Hamstrings

6.9%

Quadriceps

6.3%

Lower Back

4.7%

Rear Delts

2.8%

Abs

2.1%

Forearms

2.1%

Calves

1.8%

Adductors

1.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

5 reps

RPE 7-8

Incline Bench Press (Dumbbell)

5 reps

RPE 8-9

Overhead Tricep Extension (Dumbbell)

5 reps

RPE 8-9

Lateral Raise (Dumbbell)

5 reps

RPE 8-9

Day 2

Chin-Up (Weighted)

5 reps

Barbell Row

5 reps

Incline Curl (Dumbbell)

5 reps

Rear Delt Fly (Dumbbell)

5 reps

Day 3

Skull Crusher (Barbell)

5 reps

Hammer Curl

5 reps

Menno Curls

5 reps

Lateral Raise (Dumbbell)

5 reps

Day 4

Squat (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

10 reps

Standing Calf Raise

15 reps

Day 5

Incline Bench Press (Barbell)

5 reps

Overhead Press (Dumbbell)

5 reps

Bicep Curl (Barbell)

5 reps

Dip (Weighted)

5 reps

Day 6

Chin-Up (Weighted)

5 reps

Dumbbell Row

5 reps

Hammer Curl

5 reps

Lying DB Bicep Curl

5 reps

Day 7

Bicep Curl (Dumbbell)

5 reps

Front Squat (Barbell)

5 reps

Good Morning

5 reps

Skull Crusher (Barbell)

5 reps

Lateral Raise (Dumbbell)

5 reps

Day 1

Bench Press (Barbell)

4 Sets

5 Reps

@7-8

Incline Bench Press (Dumbbell)

3 Sets

5 Reps

@8-9

Overhead Tricep Extension (Dumbbell)

3 Sets

5 Reps

@8-9

Lateral Raise (Dumbbell)

3 Sets

5 Reps

@8-9

Day 2

Chin-Up (Weighted)

4 Sets

5 Reps

Barbell Row

4 Sets

5 Reps

Incline Curl (Dumbbell)

3 Sets

5 Reps

Rear Delt Fly (Dumbbell)

3 Sets

5 Reps

Day 4

Squat (Barbell)

4 Sets

5 Reps

Romanian Deadlift (Barbell)

4 Sets

5 Reps

Walking Lunge (Dumbbell)

3 Sets

10 Reps

Standing Calf Raise

3 Sets

15 Reps

Day 6

Chin-Up (Weighted)

4 Sets

5 Reps

Dumbbell Row

3 Sets

5 Reps

Hammer Curl

3 Sets

5 Reps

Lying DB Bicep Curl

3 Sets

5 Reps

Day 3

Skull Crusher (Barbell)

3 Sets

5 Reps

Hammer Curl

3 Sets

5 Reps

Menno Curls

3 Sets

5 Reps

Lateral Raise (Dumbbell)

3 Sets

5 Reps

Day 5

Incline Bench Press (Barbell)

4 Sets

5 Reps

Overhead Press (Dumbbell)

3 Sets

5 Reps

Bicep Curl (Barbell)

3 Sets

5 Reps

Dip (Weighted)

3 Sets

5 Reps

Day 7

Bicep Curl (Dumbbell)

3 Sets

5 Reps

Front Squat (Barbell)

3 Sets

5 Reps

Good Morning

3 Sets

5 Reps

Skull Crusher (Barbell)

3 Sets

5 Reps

Lateral Raise (Dumbbell)

3 Sets

5 Reps