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Arms Domination (Upper Lower Arms)

by Snow
7 athletes joined

Program Description

Program breakdown: Monday - Upper Tuesday - Lower Wednesday - REST Thursday - Upper Friday - Lower Saturday - Arms Sunday - REST Progression Scheme: It is important that you focus on adding weights as the primary driver of progression, although this program will serve as a double progression scheme in which you have a rep range (e.g. 6-8), and you must not add weight to your sets until you have achieved the top end of the rep range. Personally, I will add weight to set 1 if I reach 8 reps, but then use the same weight for set 2 as last week until I reach the 8 reps. This program is designed based on HIT. It is okay to leave 1 RIR for larger muscle groups, but I typically like to go to failure for arms.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 10:10
  • Last Edited
    Oct 10, 2025 07:30

Summary

Transform your upper body with the Arms Domination program, a focused 6-week journey designed to sculpt and strengthen your arms while enhancing overall upper body performance. With five training days each week, you'll engage in a mix of machine and cable exercises targeting biceps, triceps, and shoulders, ensuring balanced development and hypertrophy. This program's structured approach combines supersets and targeted movements, keeping your workouts efficient and effective. Get ready to dominate your lifts and showcase those gains!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13%
Triceps
12.4%
Hamstrings
8.5%
Front Delts
8.5%
Chest
8.2%
Quadriceps
7.2%
Middle Delts
6.5%
Upper Back
6.1%
Lats
6.1%
Glutes
4.8%
Adductors
4.3%
Calves
4.3%
Lower Back
4.1%
Forearms
2.2%
Abs
2%
Rear Delts
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-7 reps
RPE 10
2
Chest Press (Machine)
3
5-7 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-7 reps
RPE 10
5
Seated Dip (Machine)
1
6-8 reps
RPE 10
6
Wide Grip Lat Pulldown
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Leg Extension
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
5-7 reps
RPE 10
3
Incline Chest Press (Machine)
3
5-7 reps
RPE 10
4
Bicep Curl (Machine)
2
6-8 reps
RPE 10
5
French Press
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-12 reps
RPE 10
7
Chest Supported Row (Neutral Grip)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
3B
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
1
8-10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Machine)
2 Sets
5-7 Reps
@10
2
Chest Press (Machine)
3 Sets
5-7 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
3B
Hammer Curl (Cable)
2 Sets
8-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-7 Reps
@10
5
Seated Dip (Machine)
1 Set
6-8 Reps
@10
6
Wide Grip Lat Pulldown
1 Set
6-8 Reps
@10
Day 2
1
Hack Squat
2 Sets
4-6 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
4
Leg Extension
1 Set
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
6
Standing Calf Raise
2 Sets
8-10 Reps
@10
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-7 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
5-7 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
5-7 Reps
@10
4
Bicep Curl (Machine)
2 Sets
6-8 Reps
@10
5
French Press
2 Sets
8-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
7
Chest Supported Row (Neutral Grip)
1 Set
5-7 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@9
2
Hack Squat
1 Set
4-6 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Hamstring Curl
1 Set
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
6
Seated Calf Raise
2 Sets
6-8 Reps
@10
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
3B
Hammer Curl (Cable)
2 Sets
8-10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Chest Fly (Machine)
1 Set
6-8 Reps
@10
6
Rear Delt Fly (Machine)
1 Set
8-10 Reps
@10