Limited time 7 days arm emphasis
Every day. Arm emphasis.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @7–8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 5 reps | @8–9 |
| Superset | ||||
| 3A | Overhead Tricep Extension (Dumbbell) | 3 | 5 reps | @8–9 |
| 3B | Lateral Raise (Dumbbell) | 3 | 5 reps | @8–9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 4 | 5 reps |
| 2 | Barbell Row | 4 | 5 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 5 reps |
| 3B | Rear Delt Fly (Dumbbell) | 3 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 5 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 5 reps |
| Superset | |||
| 3A | Bicep Curl (Barbell) | 3 | 5 reps |
| 3B | Dip (Weighted) | 3 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Dumbbell) | 3 | 5 reps |
| 1B | Front Squat (Barbell) | 3 | 5 reps |
| Superset | |||
| 2A | Good Morning | 3 | 5 reps |
| 2B | Skull Crusher (Barbell) | 3 | 5 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 5 reps |
Common questions
Yes, Limited time 7 days arm emphasis is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Limited time 7 days arm emphasis is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Limited time 7 days arm emphasis is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
