Program Description
Progression des bras
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedFeb 07, 2025 10:00
- Last EditedJun 18, 2025 09:48
Summary
Transform your upper body with the **Upper Loader Arm Focus** program, designed to sculpt and strengthen your arms over 16 weeks. This 3-day-a-week regimen utilizes supersets to maximize muscle engagement, targeting key areas like your chest, back, and arms with exercises such as the Overhead Press and Weighted Pull-Ups. Expect to build functional strength and definition while enjoying a structured approach that fits seamlessly into your fitness routine. Get ready to elevate your lifting game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5.8 reps
812 reps
-
-
1B
T-Bar Row
2
-
2A
Overhead Press (Barbell)
2
-
2B
Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Arnold Press
2
-
5A
Incline Curl (Dumbbell)
2
-
5B
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3
Hip Thrust (Machine)
3
-
4A
Leg Extension
3
-
4B
Leg Curl
3
-
5
Cable Crunch
4
-
6
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
-
1B
Tricep Pushdown (Cable)
4
-
2
Squat (Barbell)
4
-
3A
Leg Extension
3
-
3B
Leg Curl
3
-
4
Cable Crunch
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
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Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
-
1B
Pull-Up (Weighted)
2
-
2A
Incline Bench Press (Dumbbell)
2
-
2B
Seated Row (Cable)
2
-
3A
Chest Fly (Cable)
3
-
3B
Reverse Pec Deck
3
-
4A
Face Away Cable Curl
3
-
4B
Tricep Extension (Barbell)
3
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Week 1
1 / 16 Weeks
Day 3
1A
Overhead Press (Barbell)2 Sets
-
1B
Pull-Up (Weighted)2 Sets
-
2A
Incline Bench Press (Dumbbell)2 Sets
-
2B
Seated Row (Cable)2 Sets
-
3A
Chest Fly (Cable)3 Sets
-
3B
Reverse Pec Deck3 Sets
-
4A
Face Away Cable Curl3 Sets
-
4B
Tricep Extension (Barbell)3 Sets
-
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
5.8 Reps
812 Reps
-
-
1B
T-Bar Row2 Sets
-
2A
Overhead Press (Barbell)2 Sets
-
2B
Lat Pulldown2 Sets
-
3
Pec Deck (Machine)2 Sets
-
4
Arnold Press2 Sets
-
5A
Incline Curl (Dumbbell)2 Sets
-
5B
Overhead Tricep Extension (Cable)2 Sets
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Day 2
1A
Bicep Curl (Dumbbell)4 Sets
-
1B
Tricep Pushdown (Cable)4 Sets
-
2
Squat (Barbell)4 Sets
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3A
Leg Extension3 Sets
-
3B
Leg Curl3 Sets
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4
Cable Crunch4 Sets
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5
Seated Calf Raise4 Sets
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