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Upper lower arms

by Ethan B.

Program Description

5x week split using only barbells and a cable machine Upper, lower, rest, upper, lower, arms, rest Superset in pairs to make workouts quicker (ex. on upper 1, superset incline bench and pullup, bench press and cable row, etc.)

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2024 12:41
  • Last Edited
    Jun 18, 2025 12:46

Summary

Unlock your upper and lower body potential with this focused 8-week program designed for serious lifters. Training five days a week, you'll engage in a variety of compound and isolation exercises, including barbell rows, squats, and cable curls, to sculpt and strengthen your arms and core. Each session is crafted to maximize muscle growth and enhance performance, utilizing equipment typically found in a garage gym. Get ready to build a powerful physique and elevate your lifting game!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Bench Press (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bayesian Curl
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Reverse Nordic Curl
3
-
4
Single-Leg Leg Curl
3
-
5
Pull Through (Cable)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Guillotine Press
3
-
3
Lat Pulldown
3
-
4
Dip (Weighted)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Reverse Lunge (Barbell)
3
-
3
Nordic Curl
3
-
4
Leg Extension
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
7
Tibialis Raise
3
-
8
Wood Chop
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Face Pull
3
-
3
Upright Row (Barbell)
3
-
4
Jefferson Curl
3
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Barbell)
3
-
7
Neck Extension
3
-
8
Neck Curl
3
-
9
Reverse Wrist Curl (Barbell)
3
-
10
Wrist Curls
3
-
Week 1
1 / 8 Weeks
Day 3
1
Barbell Row
3 Sets
-
2
Guillotine Press
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Dip (Weighted)
3 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Cable Crunch
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Reverse Nordic Curl
3 Sets
-
4
Single-Leg Leg Curl
3 Sets
-
5
Pull Through (Cable)
3 Sets
-
6
Standing Calf Raise
3 Sets
-
7
Tibialis Raise
3 Sets
-
8
Side Bend (Dumbbell)
3 Sets
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Bench Press (Barbell)
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-
6
Bayesian Curl
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Lying Leg Raise
3 Sets
-
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
-
2
Reverse Lunge (Barbell)
3 Sets
-
3
Nordic Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hip Abductor (Machine)
3 Sets
-
6
Standing Calf Raise
3 Sets
-
7
Tibialis Raise
3 Sets
-
8
Wood Chop
3 Sets
-
Day 5
1
Overhead Press (Barbell)
3 Sets
-
2
Face Pull
3 Sets
-
3
Upright Row (Barbell)
3 Sets
-
4
Jefferson Curl
3 Sets
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Bicep Curl (Barbell)
3 Sets
-
7
Neck Extension
3 Sets
-
8
Neck Curl
3 Sets
-
9
Reverse Wrist Curl (Barbell)
3 Sets
-
10
Wrist Curls
3 Sets
-