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Arms baby

by V

Program Description

Arms baby

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2026 04:29
  • Last Edited
    Feb 01, 2026 06:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Biceps
11.2%
Front Delts
10.2%
Middle Delts
8.5%
Upper Back
8.5%
Lats
7.5%
Abs
7.1%
Chest
6.8%
Quadriceps
5.6%
Hamstrings
5.6%
Rear Delts
3.7%
Forearms
3.7%
Glutes
3.7%
Calves
3.7%
Adductors
0.9%
Abductors
0.9%
Cardio
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2
Preacher Curl (Machine)
2
8-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 10
2
Preacher Curl (Machine)
2
8-15 reps
RPE 10
3
Overhead Tricep Extension (Torture)
3
10-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 10
2
Seated Calf Raise
3
8-15 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-15 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 10
2
Seated Calf Raise
3
8-15 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-15 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Single Arm Row (Cable)
2
8-12 reps
RPE 10
4
Flat Chest Press (Weights)
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
8-15 reps
RPE 10
6
T-Bar Row
2
8-12 reps
RPE 10
7
Overhead Press (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Single Arm Row (Cable)
2
8-12 reps
RPE 10
4
Flat Chest Press (Weights)
2
8-12 reps
RPE 10
5
T-Bar Row
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-15 reps
RPE 10
7
Overhead Press (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Cardio
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Cardio
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Tricep Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Kickback
2
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Tricep Dip (Bodyweight)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Kickback
2
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
2
Preacher Curl (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
8
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
2
Seated Calf Raise
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
4
Lying Leg Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
5
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Single Arm Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Flat Chest Press (Weights)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Chest Fly (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
6
T-Bar Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
7
Overhead Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
3
Cardio
1 Set
30 mins
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Tricep Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Tricep Kickback
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 6
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10