Ch-ARMS Workout Split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps | @7–9 |
| 2 | Incline Bench Press (Dumbbell) | 1 | 10–12 reps | @7–9 |
| 2 | 10–12 reps | @7–9 | ||
| 3 | Chest Fly (Machine) | 3 | 12–15 reps | @7–9 |
| 4 | Dips Between Chairs | 3 | 10–12 reps | @7–9 |
| 5 | Skull Crusher (Barbell) | 3 | 12 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 8–15 reps | @10 |
| 2 | Bent Over Row (Barbell) | 4 | 8–10 reps | @7–9 |
| 3 | Lat Pulldown | 3 | 12 reps | @7.5–9.5 |
| 4 | Seated Dumbbell Curl | 3 | 12 reps | @8–10 |
| 5 | Hammer Curl | 3 | 12 reps | @8–10 |
| 6 | Preacher Curl (Dumbbell) | 3 | 12–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8–10 reps | @7–8.5 |
| 2 | Bench Press (Dumbbell) | 3 | 10–12 reps | @7–8 |
| 3 | Cable Crossover | 3 | 12–15 reps | @7–9 |
| 4 | Overhead Press (Machine) | 3 | 8–10 reps | @7–9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7–9 |
| 6 | Front Raise | 3 | 12–15 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps | @7–8 |
| 2 | Leg Press (45 Degrees) | 3 | 10–12 reps | @8 |
| 3 | Lunge (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Lying Leg Curl | 3 | 12–15 reps | @7–9 |
| 5 | Leg Extension | 3 | 12–15 reps | @8–10 |
| 6 | Seated Calf Raise | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 4 | 8–10 reps | @8–10 |
| 2 | Overhead Tricep Extension (Cable) | 4 | 8–10 reps | @8 |
| 3 | Bicep Curl (Dumbbell) | 3 | 12 reps | @9.5 |
| 4 | Katana Extension | 3 | 12–15 reps | @8–10 |
| 5 | Shrug (Dumbbell) | 3 | 12–15 reps | @9 |
| 6 | Upright Row (Cable) | 3 | 10–12 reps | @8.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ch-ARMS Workout Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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.
Ch-ARMS Workout Split is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ch-ARMS Workout Split 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
