Program Description
this program is for my friend Heaven to help him get motti baah, motti forearm, ptla tidd
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedNov 02, 2024 07:38
- Last EditedJun 18, 2025 09:40
Summary
Transform your arms with Lala's Arm Specialization Program, a comprehensive 16-week journey designed to sculpt and strengthen your upper body. Committing to five days a week, you'll engage in targeted exercises like preacher curls and skull crushers, ensuring every rep counts towards achieving those defined biceps and triceps. This program is perfect for anyone looking to elevate their arm training and build impressive strength. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Week 1
1 / 16 Weeks
Day 1
1
Preacher Curl (Barbell)3 Sets
5-12 Reps
@10
2
Skull Crusher (Barbell)3 Sets
5-12 Reps
@10
3
Dead Hang2 Sets
1-2 mins
@10
4
Squat (Smith Machine)3 Sets
8-15 Reps
@9
5
Lat Pulldown3 Sets
5-10 Reps
@10
6
Bench Press (Barbell)3 Sets
5-12 Reps
@9
7
Lateral Raise (Cable)3 Sets
10-15 Reps
@10
Day 2
No exercises added to this day
Day 3
1
Deadlift (Barbell)2 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
5-12 Reps
@9
3
Seated Row (Cable)3 Sets
5-12 Reps
@10
4
Lateral Raise (Cable)3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)3 Sets
5-8 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
5-12 Reps
@10
7
Dead Hang2 Sets
1-2 mins
@10
Day 4
No exercises added to this day
Day 5
No exercises added to this day