Arms Domination (Upper Lower Arms)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Machine) | 2 | 5–7 reps | @10 |
| 2 | Chest Press (Machine) | 3 | 5–7 reps | @10 |
| Superset | ||||
| 3A | V-Handle Tricep Pushdown (Cable) | 2 | 8–10 reps | @10 |
| 3B | Hammer Curl (Cable) | 2 | 8–10 reps | @10 |
| 4 | Chest Supported Row (Machine) | 2 | 5–7 reps | @10 |
| 5 | Seated Dip (Machine) | 1 | 6–8 reps | @10 |
| 6 | Wide Grip Lat Pulldown | 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 4–6 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 1 | 4–6 reps | @10 |
| 3 | Seated Hamstring Curl | 2 | 6–8 reps | @10 |
| 4 | Leg Extension | 1 | 6–8 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 6–8 reps | @10 |
| 6 | Standing Calf Raise | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 2 | 5–7 reps | @10 |
| 2 | Lat Pulldown (Neutral Grip) | 1 | 5–7 reps | @10 |
| 3 | Incline Chest Press (Machine) | 3 | 5–7 reps | @10 |
| 4 | Bicep Curl (Machine) | 2 | 6–8 reps | @10 |
| 5 | French Press | 2 | 8–10 reps | @10 |
| 6 | Lateral Raise (Cable) | 2 | 10–12 reps | @10 |
| 7 | Chest Supported Row (Neutral Grip) | 1 | 5–7 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 4–6 reps | @9 |
| 2 | Hack Squat | 1 | 4–6 reps | @10 |
| 3 | Leg Extension | 2 | 6–8 reps | @10 |
| 4 | Hamstring Curl | 1 | 6–8 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 6–8 reps | @10 |
| 6 | Seated Calf Raise | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 2 | 6–8 reps | @10 |
| 2 | Shoulder Press (Machine) | 2 | 6–8 reps | @10 |
| Superset | ||||
| 3A | V-Handle Tricep Pushdown (Cable) | 2 | 8–10 reps | @10 |
| 3B | Hammer Curl (Cable) | 2 | 8–10 reps | @10 |
| 4 | Lateral Raise (Cable) | 2 | 10–12 reps | @10 |
| 5 | Chest Fly (Machine) | 1 | 6–8 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 1 | 8–10 reps | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Arms Domination (Upper Lower Arms) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full 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 60 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.
Arms Domination (Upper Lower Arms) is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arms Domination (Upper Lower Arms) 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
