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Upper Lower Arms

by Daan K.
4 athletes joined

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 29, 2025 12:50

Summary

Unlock your strength with the Upper Lower Arms program, a dynamic 4-week training plan designed for those ready to elevate their fitness game. Comprising five workouts per week, this program strategically alternates between upper and lower body sessions, ensuring a balanced approach to muscle growth and endurance. Each session is packed with targeted exercises, including weighted step-ups and cable rows, to sculpt your arms and legs while building overall strength. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Biceps
10.1%
Hamstrings
9.9%
Front Delts
9.5%
Glutes
9%
Triceps
8.6%
Lats
7.6%
Quadriceps
7.6%
Middle Delts
7.2%
Rear Delts
4.8%
Lower Back
4.8%
Calves
4%
Chest
2.5%
Abs
1.9%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
RPE 7
2
Chest Fly (Machine)
3
10-12 reps
RPE 6
3
Seated Row (Cable)
4
10-12 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
10-12 reps
RPE 7
2
Chest Fly (Machine)
3
10-12 reps
RPE 6
3
Seated Row (Cable)
4
10-12 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
10-12 reps
RPE 7
2
Chest Fly (Machine)
3
10-12 reps
RPE 6
3
Seated Row (Cable)
4
10-12 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
10-12 reps
RPE 7
2
Chest Fly (Machine)
3
10-12 reps
RPE 6
3
Seated Row (Cable)
4
10-12 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 Press
4
15 reps
RPE 6
3
Single Leg Romanian Deadlift
4
12 reps
RPE 6
4
Leg Extension
4
12 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
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 Press
4
15 reps
RPE 6
3
Single Leg Romanian Deadlift
4
12 reps
RPE 6
4
Leg Extension
4
12 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
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 Press
4
15 reps
RPE 6
3
Single Leg Romanian Deadlift
4
12 reps
RPE 6
4
Leg Extension
4
12 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
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 Press
4
15 reps
RPE 6
3
Single Leg Romanian Deadlift
4
12 reps
RPE 6
4
Leg Extension
4
12 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
6
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
10-12 reps
RPE 6
2
Underhand Lat Pulldown
4
10-12 reps
RPE 6
3
Chest Fly (Cable)
2
10-12 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)
9
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
10-12 reps
RPE 6
2
Underhand Lat Pulldown
4
10-12 reps
RPE 6
3
Chest Fly (Cable)
2
10-12 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)
9
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
10-12 reps
RPE 6
2
Underhand Lat Pulldown
4
10-12 reps
RPE 6
3
Chest Fly (Cable)
2
10-12 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)
9
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
10-12 reps
RPE 6
2
Underhand Lat Pulldown
4
10-12 reps
RPE 6
3
Chest Fly (Cable)
2
10-12 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)
9
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 2
1
Step-Up (Weighted)
3 Sets
12 Reps
@6
2
Single Leg Press
4 Sets
15 Reps
@6
3
Single Leg Romanian Deadlift
4 Sets
12 Reps
@6
4
Leg Extension
4 Sets
12 Reps
@7
5
Leg Curl
4 Sets
12 Reps
@7
6
Seated Calf Raise
4 Sets
15 Reps
@8
Day 3
1
Single Arm Row (Cable)
4 Sets
10-12 Reps
@6
2
Underhand Lat Pulldown
4 Sets
10-12 Reps
@6
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@6
4
Kelso Shrug
4 Sets
15 Reps
@7
5
Spider Curl
4 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)
9 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 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 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
Day 1
1
Lat Pulldown (Single Arm)
4 Sets
10-12 Reps
@7
2
Chest Fly (Machine)
3 Sets
10-12 Reps
@6
3
Seated Row (Cable)
4 Sets
10-12 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