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Arms Arms Arms

by Jesper E.
1 athletes joined

Program Description

This is an armfocused program that also should give enough volume for the rest of the body to grow or atleast not loose any muscle. The plan is as follow: Monday: Bicep, legs and back Tuseday: Triceps, chest and shoulders Wensday: Rest day Thursday: Arms and shoulders Friday: Legs, back and chest Saturday: Arms and shoulders Sunday: Rest day The RPE can be changed to your liking, but i would recommend not to push til failure until you have gotten a bit in the program and are adjusted to the volume. Eat a lot of food and enjoy!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 05:39
  • Last Edited
    Sep 06, 2024 05:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 8
2A
Squat (Barbell)
3
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
2A
Squat (Barbell)
4
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
4
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
2A
Squat (Barbell)
4
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
4
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
2A
Squat (Barbell)
4
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
4
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
2A
Squat (Barbell)
4
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
4
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
2A
Squat (Barbell)
4
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
4
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
2A
Squat (Barbell)
4
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
4
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
2A
Squat (Barbell)
4
6 reps
RPE 8
2B
Chin-Up (Bodyweight)
4
5-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Shrug (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
2
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bench Press (Close Grip)
4
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
3
8-12 reps
RPE 8
5
Upright Row (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
4
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Dip (Machine)
4
8-12 reps
RPE 8
5
Upright Row (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
4
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Dip (Machine)
4
8-12 reps
RPE 8
5
Upright Row (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
4
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Dip (Machine)
4
8-12 reps
RPE 8
5
Upright Row (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
4
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Dip (Machine)
4
8-12 reps
RPE 8
5
Upright Row (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
4
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Dip (Machine)
4
8-12 reps
RPE 8
5
Upright Row (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
4
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Dip (Machine)
4
8-12 reps
RPE 8
5
Upright Row (Barbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
4
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
Seated Dip (Machine)
4
8-12 reps
RPE 8
5
Upright Row (Barbell)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-15 reps
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-12 reps
RPE 8
2
Katana Extension
3
12-15 reps
RPE 8
3
Spider Curl
3
8-12 reps
RPE 8
4
Bayesian Curl
3
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
RPE 8
2
Katana Extension
4
12-15 reps
RPE 8
3
Spider Curl
4
8-12 reps
RPE 8
4
Bayesian Curl
4
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
RPE 8
2
Katana Extension
4
12-15 reps
RPE 8
3
Spider Curl
4
8-12 reps
RPE 8
4
Bayesian Curl
4
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
RPE 8
2
Katana Extension
4
12-15 reps
RPE 8
3
Spider Curl
4
8-12 reps
RPE 8
4
Bayesian Curl
4
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
RPE 8
2
Katana Extension
4
12-15 reps
RPE 8
3
Spider Curl
4
8-12 reps
RPE 8
4
Bayesian Curl
4
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
RPE 8
2
Katana Extension
4
12-15 reps
RPE 8
3
Spider Curl
4
8-12 reps
RPE 8
4
Bayesian Curl
4
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
RPE 8
2
Katana Extension
4
12-15 reps
RPE 8
3
Spider Curl
4
8-12 reps
RPE 8
4
Bayesian Curl
4
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
RPE 8
2
Katana Extension
4
12-15 reps
RPE 8
3
Spider Curl
4
8-12 reps
RPE 8
4
Bayesian Curl
4
10-15 reps
RPE 8
5
Super ROM Lateral Raise
4
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Chest Fly (Cable)
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
10-15 Reps
@8
6
Split Squat (Smith Machine)
3 Sets
10-15 Reps
@8
Day 5
1
JM Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Katana Extension
3 Sets
12-15 Reps
@8
3
Spider Curl
3 Sets
8-12 Reps
@8
4
Bayesian Curl
3 Sets
10-15 Reps
@8
5
Super ROM Lateral Raise
4 Sets
12-15 Reps
@8
Day 3
1
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
2
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@8
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
Day 2
1
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
4
Pec Deck (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@8
2A
Squat (Barbell)
3 Sets
6 Reps
@8
2B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@8
3
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4
Shrug (Dumbbell)
4 Sets
12 Reps
@8