Program Description
**Strength/Hypertrophy Arms Focused UPL** is a 12-week program designed to build muscle and strength in your arms while enhancing overall upper body development. With 48 training sessions scheduled across the program, you'll engage in a variety of effective exercises, including preacher curls and tricep pushdowns, utilizing a full gym setup. This program is perfect for novice and beginner lifters looking to elevate their training and achieve noticeable gains in arm size and strength. Get ready to sculpt your arms and boost your confidence in the gym!
Program Overview
- LevelNovice, Beginner
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedDec 08, 2025 02:29
- Last EditedDec 08, 2025 02:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Biceps
10.6%
Hamstrings
10.6%
Middle Delts
9.1%
Upper Back
8.7%
Front Delts
8%
Rear Delts
5.7%
Quadriceps
5.3%
Glutes
5.3%
Calves
5.3%
Lats
4.6%
Forearms
4.2%
Chest
3%
Abductors
2.7%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
7 reps
-
2
Tricep Rope Push Down (Cable)
4
7 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Neutral Grip)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (EZ Bar)4 Sets
7 Reps
-
2
Tricep Rope Push Down (Cable)4 Sets
7 Reps
-
3
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
4
Chest Press (Machine)4 Sets
8 Reps
-
5
Chest Supported Row (Machine)3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)3 Sets
10 Reps
-
7
Overhead Tricep Extension (Dumbbell)3 Sets
10 Reps
-
Day 2
1
Leg Press (45 Degrees)4 Sets
10 Reps
-
2
Lying Leg Curl4 Sets
12 Reps
-
3
Seated Calf Raise4 Sets
12 Reps
-
Day 3
1
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
2
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
3
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
-
4
Rear Delt Fly (Cable)3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
20 Reps
-
6
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
-
Day 4
1
Leg Press (45 Degrees)3 Sets
12 Reps
-
2
Lying Leg Curl3 Sets
12 Reps
-
3
Seated Calf Raise3 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
20 Reps
-
5
Rear Delt Fly (Cable)2 Sets
15 Reps
-