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Marks BFA ready arm finisher

by Mark W.
1 athletes joined

Program Description

I needed some extra fun and arm building work on top of strength training 2-3 X a week. This would suit someone already combining a moderate strength program and running for tactical work. The goal is to leave no stone unturned and build a set of imposing guns that'll make any crook think twice

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 15, 2025 02:40
  • Last Edited
    Jun 15, 2025 03:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
RPE 6
1B
Scapular Push Up
2
10 reps
RPE 6
1C
Bicep Curl (Band)
2
15 reps
RPE 6
1D
Cardio
2
3 mins
RPE 6
2A
Push Up
4
AMRAP
RPE 10
2B
Bicep Curl (Barbell)
4
10-12 reps
RPE 8-9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8-9
4A
21s (EZ Bar)
2
21 reps
RPE 8-9
4B
Narrow Push Up
2
AMRAP
RPE 10
4C
Hammer Curl (Dumbbell)
2
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1A
Band Pull Apart
2 Sets
15 Reps
@6
1B
Scapular Push Up
2 Sets
10 Reps
@6
1C
Bicep Curl (Band)
2 Sets
15 Reps
@6
1D
Cardio
2 Sets
3 mins
@6
2A
Push Up
4 Sets
AMRAP
@10
2B
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8-9
3A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8-9
4A
21s (EZ Bar)
2 Sets
21 Reps
@8-9
4B
Narrow Push Up
2 Sets
AMRAP
@10
4C
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@6