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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 18, 2025 07:48

Summary

Get ready to sculpt and define your arms with Mark's BFA Ready Arm Finisher! This 12-week program is designed to be completed once a week, focusing on targeted supersets that will challenge your biceps, triceps, and upper back. Each session combines bodyweight movements and resistance exercises, ensuring a comprehensive workout that builds strength and muscle endurance. Perfect for those looking to enhance their arm aesthetics and overall upper body performance, this program will push you to new limits—let's finish strong!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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