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Arm Hypertrophy

by Jess K.
1 athletes joined

Program Description

To strengthen, define and increase endurance of the arm muscles.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 12, 2024 06:18
  • Last Edited
    Jun 03, 2025 11:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
8-10 reps
RPE 9
2
Standing Ez-Bar Curl
2
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
8-10 reps
RPE 9
2
Standing Ez-Bar Curl
2
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
8-10 reps
RPE 9
2
Standing Ez-Bar Curl
3
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
8-10 reps
RPE 9
2
Standing Ez-Bar Curl
3
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Dumbbell Preacher Hammer Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Dumbbell Preacher Hammer Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Dumbbell Preacher Hammer Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Dumbbell Preacher Hammer Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
3
12-15 reps
RPE 9
4
Preacher Death Curls
2
12-15 reps
RPE 10
5
Heavy Negative Concentration Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Preacher Death Curls
1
RPE 10
5
Heavy Negative Concentration Curls
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Preacher Death Curls
2
12-15 reps
RPE 10
5
Heavy Negative Concentration Curls
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Preacher Death Curls
1
RPE 10
5
Heavy Negative Concentration Curls
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Lying Incline Death Curls
2
20 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Lying Incline Death Curls
1
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Lying Incline Death Curls
2
20 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Lying Incline Death Curls
1
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
50 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Concentration Curl
3 Sets
8-10 Reps
@9
2
Incline Dumbbell Curl Reverse 21s
2 Sets
21 Reps
@9
3
Dip (Weighted)
3 Sets
12-15 Reps
@8
4
Single Arm Overhead Tricep Extension
2 Sets
15-20 Reps
@9
Day 2
1
Bench Press (Close Grip)
4 Sets
4-6 Reps
@8
2
Machine Preacher Curl
2 Sets
12-15 Reps
@7
3
Standing Ez-Bar Curl
4 Sets
6-8 Reps
@9
4
Bayesian Curl
3 Sets
12-15 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
Day 3
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
2
Medicine Ball Pushups
2 Sets
8-10 Reps
@9
3
Scott Curl
3 Sets
12-15 Reps
@9
4
Preacher Death Curls
2 Sets
12-15 Reps
@10
5
Heavy Negative Concentration Curls
1 Set
@10