Turbo Diesel: High Volume Arm Focused Program
Muscle building program for horsing heavy weights with tremendous gusto
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–12 reps | @8 |
| 2 | T-Bar Row | 2 | 8–12 reps | @8 |
| 3 | French Press | 2 | 12–15 reps | @8 |
| 4 | Chest Supported Row (Machine) | 2 | 15–20 reps | @8 |
| 5 | Standing Pullover (Cable) | 2 | 15–20 reps | @8 |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 15–20 reps | @8 |
| 7 | Alternating Dumbbell Curl | 2 | 15–20 reps | @8 |
| 8 | Preacher Curl (EZ Bar) | 2 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 8–12 reps | @8 |
| 2 | Alternating Dumbbell Curl | 2 | 12–15 reps | @8 |
| 3 | French Press | 2 | 12–15 reps | @8 |
| 4 | Abs Crunch (Machine) | 2 | 15–20 reps | @8 |
| 5 | Lateral Raise (Cable) | 2 | 15–20 reps | @8 |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 15–20 reps | @8 |
| 7 | Preacher Curl (EZ Bar) | 2 | 15–20 reps | @8 |
| 8 | Chest Fly (Machine) | 2 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 8–12 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 12–15 reps | @8 |
| 4 | Seated Hamstring Curl | 2 | 15–20 reps | @8 |
| 5 | Leg Extension | 2 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | French Press | 2 | 12–15 reps | @8 |
| 2 | Alternating Dumbbell Curl | 2 | 12–15 reps | @8 |
| 3 | Lateral Raise (Cable) | 2 | 15–20 reps | @8 |
| 4 | Abs Crunch (Machine) | 2 | 15–20 reps | @8 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 15–20 reps | @8 |
| 6 | Preacher Curl (EZ Bar) | 2 | 15–20 reps | @8 |
| 7 | Lateral Raise (Machine) | 2 | 15–20 reps | @8 |
| 8 | Ab Wheel | 2 | 15–20 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Turbo Diesel: High Volume Arm Focused Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 90 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.
Turbo Diesel: High Volume Arm Focused Program is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Turbo Diesel: High Volume Arm Focused Program 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
