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Dr Mikes Arm specialisation programme

by Chef
11 athletes joined

Program Description

For anyone, specialises in arms

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2024 05:21
  • Last Edited
    Sep 18, 2025 01:16

Summary

Unleash your arm potential with Dr. Mike's Arm Specialization Program! Over the course of 8 weeks, you'll engage in a focused 5-day-a-week regimen designed to sculpt your biceps, triceps, and forearms through a variety of targeted exercises like Skull Crushers and Bicep Curls. Each workout combines high-intensity sets and proven techniques to maximize muscle growth and definition. Equip yourself with a full gym and get ready to transform your arms into a powerhouse of strength and aesthetics!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Biceps
12.1%
Hamstrings
9.6%
Chest
9.3%
Front Delts
8.5%
Lats
8.4%
Upper Back
7.2%
Quadriceps
6%
Middle Delts
6%
Glutes
6%
Abs
5.4%
Forearms
2.4%
Lower Back
1.8%
Adductors
1.2%
Rear Delts
0.6%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Underhand Lat Pulldown
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Lying Leg Curl
3
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Lying Leg Curl
3 Sets
10 Reps
@8
3
Lateral Raise (Machine)
3 Sets
10 Reps
@8
4
Reverse Abs Crunch (Bodyweight)
1 Set
10 mins
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
2
Leg Press
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
4
Dip (Bodyweight)
3 Sets
AMRAP
@8