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6 Week Arm Specialization v2 (Deload Week 6)

by John L.
2 athletes joined

Program Description

Arm heavy focus for hypertrophy, balanced otherwise but with arm-bias

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2026 09:08
  • Last Edited
    Jan 11, 2026 10:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.9%
Biceps
14.9%
Front Delts
9.5%
Upper Back
9.1%
Chest
6.9%
Lats
6.9%
Forearms
6.6%
Hamstrings
5.7%
Quadriceps
5.7%
Middle Delts
4.6%
Glutes
4%
Abs
2.9%
Calves
1.7%
Rear Delts
1.4%
Lower Back
1.1%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
3 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
3 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
3 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
3 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Close Grip)
1
3 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7
5
Lateral Raise (Cable)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 4
2
Incline Bench Press (Dumbbell)
2
6 reps
RPE 4
3
Bench Press (Close Grip)
1
2 reps
RPE 5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 4
5
Lateral Raise (Cable)
2
10 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
3 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
3 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
3 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
3 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
10 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
3 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5 reps
RPE 4
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 4
3
Pull-Up (Bodyweight)
1
2 reps
RPE 4
4
Bicep Curl (Barbell)
2
6 reps
RPE 4
5
Incline Curl (Dumbbell)
2
7 reps
RPE 4
6
Face Pull
1
10 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Goblet Squat
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Goblet Squat
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Goblet Squat
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Goblet Squat
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Goblet Squat
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 4
2
Goblet Squat
2
6 reps
RPE 4
3
Leg Curl
2
6 reps
RPE 4
4
Leg Extension
2
7 reps
RPE 3
5
Standing Calf Raise
2
10 reps
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12 reps
RPE 7
3
Bicep Curl (Cable)
4
12 reps
RPE 7
4
Preacher Curl (Machine)
3
15 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12 reps
RPE 7
3
Bicep Curl (Cable)
4
12 reps
RPE 7
4
Preacher Curl (Machine)
3
15 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12 reps
RPE 7
3
Bicep Curl (Cable)
4
12 reps
RPE 7
4
Preacher Curl (Machine)
3
15 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12 reps
RPE 7
3
Bicep Curl (Cable)
4
12 reps
RPE 7
4
Preacher Curl (Machine)
3
15 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12 reps
RPE 7
3
Bicep Curl (Cable)
4
12 reps
RPE 7
4
Preacher Curl (Machine)
3
15 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
6 reps
RPE 4
2
Skull Crusher (Barbell)
2
6 reps
RPE 4
3
Bicep Curl (Cable)
2
6 reps
RPE 4
4
Preacher Curl (Machine)
2
7 reps
RPE 4
5A
Tricep Pushdown (Cable)
2
5 reps
RPE 5
5B
Bicep Curl (Cable)
2
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10 reps
RPE 7
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
2
5 reps
RPE 7
2
Chest Supported Row (Machine)
2
5 reps
RPE 5
3
Overhead Press (Barbell)
2
5 reps
RPE 4
4
Hammer Curl (Dumbbell)
2
6 reps
RPE 4
5
Tricep Extension (Cable)
2
7 reps
RPE 4
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Bench Press (Close Grip)
1 Set
3 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Pull-Up (Bodyweight)
1 Set
3 Reps
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Face Pull
1 Set
1 Set
20 Reps
20 Reps
@7
@7
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
Day 4
1
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
2
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
4
Preacher Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 5
1
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7