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Upper Lower Arms

by Daan K.

Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2025 06:57
  • Last Edited
    Oct 22, 2025 10:59
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Upper Back
11.3%
Biceps
10.1%
Hamstrings
9.9%
Glutes
9%
Lats
7.7%
Quadriceps
7.7%
Middle Delts
7.3%
Triceps
6.1%
Rear Delts
4.9%
Lower Back
4.9%
Calves
4%
Chest
2.5%
Abs
1.9%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Front Raise
4
15 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7
6
Bicep Curl (Cable)
4
15 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
8
Single Arm Cable Shrug
4
15 reps
RPE 7
9
Face Pull
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Front Raise
4
15 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7
6
Bicep Curl (Cable)
4
15 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
8
Single Arm Cable Shrug
4
15 reps
RPE 7
9
Face Pull
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Front Raise
4
15 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7
6
Bicep Curl (Cable)
4
15 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
8
Single Arm Cable Shrug
4
15 reps
RPE 7
9
Face Pull
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Front Raise
4
15 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7
6
Bicep Curl (Cable)
4
15 reps
RPE 7
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
8
Single Arm Cable Shrug
4
15 reps
RPE 7
9
Face Pull
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 6
2
Single Leg Romanian Deadlift
4
12 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Single Leg Press
4
15 reps
RPE 6
6
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 6
2
Single Leg Romanian Deadlift
4
12 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Single Leg Press
4
15 reps
RPE 6
6
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 6
2
Single Leg Romanian Deadlift
4
12 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Single Leg Press
4
15 reps
RPE 6
6
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 6
2
Single Leg Romanian Deadlift
4
12 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Single Leg Press
4
15 reps
RPE 6
6
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
12 reps
RPE 6
2
Underhand Lat Pulldown
4
12 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Kelso Shrug
4
15 reps
RPE 7
5
Spider Curl
4
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7
7
Rear Delt Fly (Cable)
4
15 reps
RPE 7
8
Lateral Raise (Machine)
4
15 reps
RPE 7
9
Seated Front Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
12 reps
RPE 6
2
Underhand Lat Pulldown
4
12 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Kelso Shrug
4
15 reps
RPE 7
5
Spider Curl
4
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7
7
Rear Delt Fly (Cable)
4
15 reps
RPE 7
8
Lateral Raise (Machine)
4
15 reps
RPE 7
9
Seated Front Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
12 reps
RPE 6
2
Underhand Lat Pulldown
4
12 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Kelso Shrug
4
15 reps
RPE 7
5
Spider Curl
4
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7
7
Rear Delt Fly (Cable)
4
15 reps
RPE 7
8
Lateral Raise (Machine)
4
15 reps
RPE 7
9
Seated Front Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
12 reps
RPE 6
2
Underhand Lat Pulldown
4
12 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Kelso Shrug
4
15 reps
RPE 7
5
Spider Curl
4
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 7
7
Rear Delt Fly (Cable)
4
15 reps
RPE 7
8
Lateral Raise (Machine)
4
15 reps
RPE 7
9
Seated Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
2
Single Leg Hip Thrust
4
12 reps
RPE 6
3
Back Extension
4
15 reps
RPE 6
4
Single Leg Leg Extension
4
15 reps
RPE 7-8
5
Single-Leg Leg Curl
4
15 reps
RPE 7-8
6
Seated Calf Raise
4
20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
2
Single Leg Hip Thrust
4
12 reps
RPE 6
3
Back Extension
4
15 reps
RPE 6
4
Single Leg Leg Extension
4
15 reps
RPE 7-8
5
Single-Leg Leg Curl
4
15 reps
RPE 7-8
6
Seated Calf Raise
4
20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
2
Single Leg Hip Thrust
4
12 reps
RPE 6
3
Back Extension
4
15 reps
RPE 6
4
Single Leg Leg Extension
4
15 reps
RPE 7-8
5
Single-Leg Leg Curl
4
15 reps
RPE 7-8
6
Seated Calf Raise
4
20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
2
Single Leg Hip Thrust
4
12 reps
RPE 6
3
Back Extension
4
15 reps
RPE 6
4
Single Leg Leg Extension
4
15 reps
RPE 7-8
5
Single-Leg Leg Curl
4
15 reps
RPE 7-8
6
Seated Calf Raise
4
20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
15 reps
RPE 7-8
2
Tricep Pushdown (Cable)
4
15 reps
RPE 7-8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7-8
4
Single Arm Cable Shrug
4
15 reps
RPE 7-8
5
Single Arm Spider Curl
4
15 reps
RPE 7-8
6
Single Arm Triceps Kickback (Cable)
4
15 reps
RPE 7-8
7
Lying Front Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
15 reps
RPE 7-8
2
Tricep Pushdown (Cable)
4
15 reps
RPE 7-8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7-8
4
Single Arm Cable Shrug
4
15 reps
RPE 7-8
5
Single Arm Spider Curl
4
15 reps
RPE 7-8
6
Single Arm Triceps Kickback (Cable)
4
15 reps
RPE 7-8
7
Lying Front Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
15 reps
RPE 7-8
2
Tricep Pushdown (Cable)
4
15 reps
RPE 7-8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7-8
4
Single Arm Cable Shrug
4
15 reps
RPE 7-8
5
Single Arm Spider Curl
4
15 reps
RPE 7-8
6
Single Arm Triceps Kickback (Cable)
4
15 reps
RPE 7-8
7
Lying Front Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
15 reps
RPE 7-8
2
Tricep Pushdown (Cable)
4
15 reps
RPE 7-8
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7-8
4
Single Arm Cable Shrug
4
15 reps
RPE 7-8
5
Single Arm Spider Curl
4
15 reps
RPE 7-8
6
Single Arm Triceps Kickback (Cable)
4
15 reps
RPE 7-8
7
Lying Front Raise
4
12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown (Single Arm)
4 Sets
12 Reps
@7
2
Chest Fly (Machine)
3 Sets
12 Reps
@6
3
Seated Row (Cable)
4 Sets
12 Reps
@6
4
Front Raise
4 Sets
15 Reps
@7
5
Tricep Extension (Cable)
4 Sets
15 Reps
@7
6
Bicep Curl (Cable)
4 Sets
15 Reps
@7
7
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7
8
Single Arm Cable Shrug
4 Sets
15 Reps
@7
9
Face Pull
4 Sets
12 Reps
@7
Day 2
1
Step-Up (Weighted)
3 Sets
12 Reps
@6
2
Single Leg Romanian Deadlift
4 Sets
12 Reps
@6
3
Leg Extension
4 Sets
12 Reps
@7
4
Leg Curl
4 Sets
12 Reps
@7
5
Single Leg Press
4 Sets
15 Reps
@6
6
Seated Calf Raise
4 Sets
15 Reps
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
2
Single Leg Hip Thrust
4 Sets
12 Reps
@6
3
Back Extension
4 Sets
15 Reps
@6
4
Single Leg Leg Extension
4 Sets
15 Reps
@7-8
5
Single-Leg Leg Curl
4 Sets
15 Reps
@7-8
6
Seated Calf Raise
4 Sets
20 Reps
@7-8
Day 3
1
Single Arm Row (Cable)
4 Sets
12 Reps
@6
2
Underhand Lat Pulldown
4 Sets
12 Reps
@6
3
Chest Fly (Cable)
2 Sets
12 Reps
@6
4
Kelso Shrug
4 Sets
15 Reps
@7
5
Spider Curl
4 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Rear Delt Fly (Cable)
4 Sets
15 Reps
@7
8
Lateral Raise (Machine)
4 Sets
15 Reps
@7
9
Seated Front Raise
4 Sets
12 Reps
@7
Day 5
1
Bicep Curl (Cable)
4 Sets
15 Reps
@7-8
2
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7-8
3
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7-8
4
Single Arm Cable Shrug
4 Sets
15 Reps
@7-8
5
Single Arm Spider Curl
4 Sets
15 Reps
@7-8
6
Single Arm Triceps Kickback (Cable)
4 Sets
15 Reps
@7-8
7
Lying Front Raise
4 Sets
12 Reps
@7