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Alien Arm Farm

by Don S.

Program Description

**Alien Arm Farm** is a dynamic 4-week bodybuilding program designed to sculpt and strengthen your arms and shoulders through a rigorous 20-day training schedule. Each session focuses on targeted exercises like dumbbell curls, skull crushers, and lateral raises, ensuring you build muscle while enhancing your overall upper body strength. Perfect for intermediate lifters, this program requires minimal equipment, making it ideal for your garage gym setup. Get ready to transform your arms and achieve your fitness goals with confidence!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 11:54
  • Last Edited
    Aug 14, 2025 09:23

Summary

Unleash your upper body potential with the **Alien Arm Farm** program! Over the course of 4 weeks, you'll engage in 5 days of targeted workouts designed to sculpt and strengthen your arms, shoulders, and back. Each session combines compound and isolation movements, such as the Seated Overhead Press and Skull Crushers, ensuring a balanced approach to muscle development. Perfect for those with a garage gym setup, this program will elevate your lifting game and help you achieve those alien-like gains!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.7%
Triceps
14.3%
Middle Delts
12%
Forearms
10.6%
Front Delts
9.7%
Hamstrings
5.4%
Glutes
5.4%
Chest
5.2%
Upper Back
4.8%
Lats
4.6%
Lower Back
4.6%
Quadriceps
4.2%
Rear Delts
1.4%
Abs
1.2%
Adductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Skull Crusher
4
8-12 reps
-
3
Bicep Curl (EZ Bar)
4
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
8-12 reps
-
2
Skull Crusher
5
8-12 reps
-
3
Bicep Curl (EZ Bar)
5
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
6
8-12 reps
-
2
Skull Crusher
6
8-12 reps
-
3
Bicep Curl (EZ Bar)
6
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
7
8-12 reps
-
2
Skull Crusher
7
8-12 reps
-
3
Bicep Curl (EZ Bar)
7
8-12 reps
-
4
Reverse Wrist Curl (Dumbbell)
7
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
-
2
Overhead Tricep Extension (Cable)
4
10-15 reps
-
3
Incline Curl (Dumbbell)
4
10-15 reps
-
4
Wrist Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10-15 reps
-
2
Overhead Tricep Extension (Cable)
5
10-15 reps
-
3
Incline Curl (Dumbbell)
5
10-15 reps
-
4
Wrist Curls
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
10-15 reps
-
2
Overhead Tricep Extension (Cable)
6
10-15 reps
-
3
Incline Curl (Dumbbell)
6
10-15 reps
-
4
Wrist Curls
6
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
7
10-15 reps
-
2
Overhead Tricep Extension (Cable)
7
10-15 reps
-
3
Incline Curl (Dumbbell)
7
10-15 reps
-
4
Wrist Curls
7
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Fly (Cable)
4
8-12 reps
-
3
Walking Lunge
3
8 reps
-
4
Good Morning
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Fly (Cable)
4
8-12 reps
-
3
Walking Lunge
3
8 reps
-
4
Good Morning
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Fly (Cable)
4
8-12 reps
-
3
Walking Lunge
3
8 reps
-
4
Good Morning
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Fly (Cable)
4
8-12 reps
-
3
Walking Lunge
3
8 reps
-
4
Good Morning
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
4
15-20 reps
-
2
Tricep Pushdown (Cable)
4
15-20 reps
-
3
Bicep Curl (Cable)
4
15-20 reps
-
4
Hammer Curl
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
5
15-20 reps
-
2
Tricep Pushdown (Cable)
5
15-20 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Hammer Curl
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
6
15-20 reps
-
2
Tricep Pushdown (Cable)
6
15-20 reps
-
3
Bicep Curl (Cable)
6
15-20 reps
-
4
Hammer Curl
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
15-20 reps
-
2
Tricep Pushdown (Cable)
7
15-20 reps
-
3
Bicep Curl (Cable)
7
15-20 reps
-
4
Hammer Curl
7
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Skull Crusher
4 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
4
Reverse Wrist Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
5-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
2
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
3
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
-
4
Wrist Curls
4 Sets
10-15 Reps
-
Day 4
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Chest Fly (Cable)
4 Sets
8-12 Reps
-
3
Walking Lunge
3 Sets
8 Reps
-
4
Good Morning
3 Sets
8-12 Reps
-
Day 5
1
Lying Side Lateral Raise
4 Sets
15-20 Reps
-
2
Tricep Pushdown (Cable)
4 Sets
15-20 Reps
-
3
Bicep Curl (Cable)
4 Sets
15-20 Reps
-
4
Hammer Curl
4 Sets
8-12 Reps
-