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Dr Mikes Arm specialisation programme

by Bat M.

Program Description

For anyone, specialises in arms

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 20, 2025 06:16
  • Last Edited
    Jun 25, 2025 04:43

Summary

Unlock your arm potential with Dr. Mike's 8-week Arm Specialization Program, designed for serious lifters ready to elevate their game. Committing to five days a week, you'll engage in targeted exercises like Skull Crushers and Bicep Curls, focusing on hypertrophy and strength. This program emphasizes progressive overload and proper technique, ensuring you build impressive arms while maintaining overall balance. Get ready to sculpt and define your upper body with precision and intensity!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Lying Leg Curl
3 Sets
10 Reps
@8
3
Lateral Raise (Machine)
3 Sets
10 Reps
@8
4
Reverse Abs Crunch (Bodyweight)
1 Set
10 mins
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
2
Leg Press
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
4
Dip (Bodyweight)
3 Sets
AMRAP
@8