4.0
(1 rating)
Program Description
Unleash the power of your upper body with the "Big Ass Arms" program, a focused 8-week journey designed to sculpt and strengthen your arms, chest, and back. With 48 workouts packed into just two months, you'll engage in a variety of exercises, including cable lateral raises and weighted dips, all tailored to maximize hypertrophy and muscle definition. This intermediate-level program requires access to a full gym and will challenge your limits while keeping you motivated to achieve those impressive gains. Get ready to transform your physique and flex some serious muscle!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout100 minutes
- CreatedAug 17, 2025 06:45
- Last EditedJan 20, 2026 01:53
Summary
Unleash your potential with the "Big Ass Arms" program, an intense 8-week journey designed to sculpt and define your upper body. Committing to six days a week, you'll engage in a variety of targeted exercises, including cable lateral raises, machine chest presses, and bodyweight pull-ups, all aimed at maximizing muscle growth and strength. Each session is crafted to challenge your limits while ensuring balanced development across your arms, chest, and back. Get ready to transform your physique and build the arms you've always wanted!
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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Triceps
10.5%
Front Delts
9.5%
Middle Delts
9.3%
Biceps
8.5%
Chest
8.2%
Lats
7.6%
Rear Delts
7.2%
Neck
4.9%
Forearms
4.8%
Glutes
3.6%
Abs
3.2%
Hamstrings
2.2%
Calves
2.1%
Lower Back
1.6%
Abductors
1.5%
Quadriceps
1.4%
Adductors
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Lateral Raise (Cable)
3
-
2
Wide Grip Pull-Up
2
-
3
Chest Press (Machine)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Chest Supported Row (Machine)
2
-
6
Incline Chest Press (Machine)
2
-
7
Lat Pulldown (Close Grip)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Wide Grip Lat Pulldown
2
-
7
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Wide Grip Lat Pulldown
2
-
7
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Wide Grip Lat Pulldown
2
-
7
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Wide Grip Lat Pulldown
2
-
7
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Wide Grip Lat Pulldown
2
-
7
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Wide Grip Lat Pulldown
2
-
7
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
3
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Wide Grip Lat Pulldown
2
-
7
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Leg Press
2
-
4
Back Extension (Weighted)
2
-
5
Neck Curl
2
-
6
Neck Extension
2
-
7
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Standing Calf Raise
2
-
4
Lying Leg Curl
2
-
5
Leg Press
2
-
6
Back Extension (Weighted)
2
-
7
Neck Curl
2
-
8
Neck Extension
2
-
9
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Standing Calf Raise
2
-
4
Lying Leg Curl
2
-
5
Leg Press
2
-
6
Back Extension (Weighted)
2
-
7
Neck Curl
2
-
8
Neck Extension
2
-
9
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Standing Calf Raise
2
-
4
Lying Leg Curl
2
-
5
Leg Press
2
-
6
Back Extension (Weighted)
2
-
7
Neck Curl
2
-
8
Neck Extension
2
-
9
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Standing Calf Raise
2
-
4
Lying Leg Curl
2
-
5
Leg Press
2
-
6
Back Extension (Weighted)
2
-
7
Neck Curl
2
-
8
Neck Extension
2
-
9
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Standing Calf Raise
2
-
4
Lying Leg Curl
2
-
5
Leg Press
2
-
6
Back Extension (Weighted)
2
-
7
Neck Curl
2
-
8
Neck Extension
2
-
9
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Standing Calf Raise
2
-
4
Lying Leg Curl
2
-
5
Leg Press
2
-
6
Back Extension (Weighted)
2
-
7
Neck Curl
2
-
8
Neck Extension
2
-
9
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
-
2
Hip Abductor (Machine)
2
-
3
Standing Calf Raise
2
-
4
Lying Leg Curl
2
-
5
Leg Press
2
-
6
Back Extension (Weighted)
2
-
7
Neck Curl
2
-
8
Neck Extension
2
-
9
Kelso Shrug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Bayesian Curl
3
-
5
Overhead Pushdown
2
-
6
Rear Delt Row
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Overhead Pushdown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Row
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Overhead Pushdown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Row
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Overhead Pushdown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Row
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Overhead Pushdown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Row
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Overhead Pushdown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Row
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Overhead Pushdown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Row
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Overhead Pushdown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Row
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Chin-Up (Weighted)
2
-
3
Incline Bench Press (Smith Machine)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
High Row
2
-
8
Pullover (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
Pullover (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
Pullover (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
Pullover (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
Pullover (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
Pullover (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
Pullover (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Dip (Weighted)
2
-
5
Seated Row (Cable)
2
-
6
Chest Fly (Machine)
2
-
7
Pullover (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Back Extension (Weighted)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Neck Extension
2
-
6
Neck Curl
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Thrust (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Standing Calf Raise
2
-
6
Neck Extension
2
-
7
Neck Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Thrust (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Standing Calf Raise
2
-
6
Neck Extension
2
-
7
Neck Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Thrust (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Standing Calf Raise
2
-
6
Neck Extension
2
-
7
Neck Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Thrust (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Standing Calf Raise
2
-
6
Neck Extension
2
-
7
Neck Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Thrust (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Standing Calf Raise
2
-
6
Neck Extension
2
-
7
Neck Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Thrust (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Standing Calf Raise
2
-
6
Neck Extension
2
-
7
Neck Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Crunch
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Thrust (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Standing Calf Raise
2
-
6
Neck Extension
2
-
7
Neck Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
-
2
Overhead Press (Machine)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Machine)
3
-
6
Skull Crusher (Dumbbell)
1
-
7
Reverse Bicep Curl (EZ Bar)
2
-
8
Single Arm Rear Delt Cable Fly
3
-
9
Upright Row (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Press (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Single Arm Rear Delt Cable Fly
3
-
7
Cable Crossover
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Reverse Pec Deck
3
-
10
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Press (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Single Arm Rear Delt Cable Fly
3
-
7
Cable Crossover
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Reverse Pec Deck
3
-
10
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Press (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Single Arm Rear Delt Cable Fly
3
-
7
Cable Crossover
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Reverse Pec Deck
3
-
10
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Press (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Single Arm Rear Delt Cable Fly
3
-
7
Cable Crossover
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Reverse Pec Deck
3
-
10
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Press (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Single Arm Rear Delt Cable Fly
3
-
7
Cable Crossover
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Reverse Pec Deck
3
-
10
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Press (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Single Arm Rear Delt Cable Fly
3
-
7
Cable Crossover
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Reverse Pec Deck
3
-
10
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Press (Machine)
2
-
5
Skull Crusher (Barbell)
2
-
6
Single Arm Rear Delt Cable Fly
3
-
7
Cable Crossover
2
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Reverse Pec Deck
3
-
10
Wrist Curls
2
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Cable)3 Sets
-
2
Wide Grip Pull-Up2 Sets
-
3
Chest Press (Machine)3 Sets
-
4
Single Arm Rear Delt Cable Fly2 Sets
-
5
Chest Supported Row (Machine)2 Sets
-
6
Incline Chest Press (Machine)2 Sets
-
7
Lat Pulldown (Close Grip)2 Sets
-
Day 2
1
Decline Crunch (Weighted)2 Sets
-
2
Hip Abductor (Machine)2 Sets
-
3
Leg Press2 Sets
-
4
Back Extension (Weighted)2 Sets
-
5
Neck Curl2 Sets
-
6
Neck Extension2 Sets
-
7
Kelso Shrug2 Sets
-
Day 4
1
Lateral Raise (Cable)3 Sets
-
2
Chin-Up (Weighted)2 Sets
-
3
Incline Bench Press (Smith Machine)3 Sets
-
4
Dip (Weighted)2 Sets
-
5
Seated Row (Cable)2 Sets
-
6
Chest Fly (Machine)2 Sets
-
7
High Row2 Sets
-
8
Pullover (Machine)2 Sets
-
Day 5
1
Seated Cable Crunch2 Sets
-
2
Back Extension (Weighted)2 Sets
-
3
Hip Adductor (Machine)2 Sets
-
4
Leg Extension2 Sets
-
5
Neck Extension2 Sets
-
6
Neck Curl2 Sets
-
7
Wrist Curls2 Sets
-
Day 6
1
Face Pull2 Sets
-
2
Overhead Press (Machine)2 Sets
-
3
Tricep Rope Push Down (Cable)2 Sets
-
4
Preacher Curl (Dumbbell)3 Sets
-
5
Lateral Raise (Machine)3 Sets
-
6
Skull Crusher (Dumbbell)1 Set
-
7
Reverse Bicep Curl (EZ Bar)2 Sets
-
8
Single Arm Rear Delt Cable Fly3 Sets
-
9
Upright Row (Cable)1 Set
-
Day 3
1
Face Pull2 Sets
-
2
Overhead Press (Machine)2 Sets
-
3
Lateral Raise (Dumbbell)2 Sets
-
4
Bayesian Curl3 Sets
-
5
Overhead Pushdown2 Sets
-
6
Rear Delt Row2 Sets
-
7
V-Handle Tricep Pushdown (Cable)2 Sets
-