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Big ass arms

by Mazen Tayseer

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

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 17, 2025 06:45
  • Last Edited
    Sep 29, 2025 07:31

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
11.1%
Front Delts
8.2%
Chest
8.2%
Biceps
8.1%
Middle Delts
7.5%
Lats
6.9%
Neck
6%
Forearms
6%
Rear Delts
5.4%
Glutes
4.5%
Abs
3.6%
Calves
3%
Hamstrings
3%
Abductors
1.8%
Lower Back
1.8%
Quadriceps
1.5%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Chest Supported Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Incline Chest Press (Machine)
2
-
6
Hammer Curl
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 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
V-Handle Tricep Pushdown (Cable)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Pushdown
2
-
5
Overhead Press (Machine)
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
V-Handle Tricep Pushdown (Cable)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Pushdown
2
-
5
Overhead Press (Machine)
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
V-Handle Tricep Pushdown (Cable)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Pushdown
2
-
5
Overhead Press (Machine)
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
V-Handle Tricep Pushdown (Cable)
2
-
3
Incline Curl (Dumbbell)
2
-
4
Overhead Pushdown
2
-
5
Overhead Press (Machine)
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)
2
-
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)
2
-
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)
2
-
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)
2
-
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
Incline Bench Press (Smith Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
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
Incline Bench Press (Smith Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
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
Incline Bench Press (Smith Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
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
Incline Bench Press (Smith Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
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)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
2
-
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)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
2
-
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)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
2
-
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)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
2
-
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
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 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
Tricep Rope Push Down (Cable)
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Wrist Curls
2
-
5
Skull Crusher (Barbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Reverse Bicep Curl (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Wrist Curls
2
-
5
Skull Crusher (Barbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Reverse Bicep Curl (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Wrist Curls
2
-
5
Skull Crusher (Barbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Reverse Bicep Curl (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Cable Crossover
2
-
4
Reverse Pec Deck
2
-
5
Wrist Curls
2
-
6
Skull Crusher (Barbell)
2
-
7
Reverse Bicep Curl (EZ Bar)
2
-
8
Lateral Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Skull Crusher (Barbell)
2
-
5
Cable Crossover
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Skull Crusher (Barbell)
2
-
5
Cable Crossover
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Skull Crusher (Barbell)
2
-
5
Cable Crossover
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Preacher Curl (Dumbbell)
2
-
4
Skull Crusher (Barbell)
2
-
5
Cable Crossover
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
2
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Cable)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Pull-Up (Bodyweight)
2 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Hammer Curl
2 Sets
-
Day 2
1
Decline Crunch (Weighted)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
-
3
Standing Calf Raise
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Leg Press
2 Sets
-
6
Back Extension (Weighted)
2 Sets
-
7
Neck Curl
2 Sets
-
8
Neck Extension
2 Sets
-
9
Kelso Shrug
2 Sets
-
Day 3
1
Face Pull
2 Sets
-
2
V-Handle Tricep Pushdown (Cable)
2 Sets
-
3
Incline Curl (Dumbbell)
2 Sets
-
4
Overhead Pushdown
2 Sets
-
5
Overhead Press (Machine)
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Rear Delt Row
2 Sets
-
8
Wrist Curls
2 Sets
-
9
Reverse Wrist Curl (Barbell)
2 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pull-Up (Weighted)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
Seated Row (Cable)
2 Sets
-
6
Chest Fly (Machine)
2 Sets
-
7
Pullover (Machine)
2 Sets
-
Day 5
1
Seated Cable Crunch
2 Sets
-
2
Hip Adductor (Machine)
2 Sets
-
3
Hip Thrust (Machine)
2 Sets
-
4
Shrug (Dumbbell)
2 Sets
-
5
Standing Calf Raise
2 Sets
-
6
Neck Extension
2 Sets
-
7
Neck Curl
2 Sets
-
Day 6
1
Tricep Rope Push Down (Cable)
2 Sets
-
2
Preacher Curl (Dumbbell)
2 Sets
-
3
Single Arm Rear Delt Cable Fly
2 Sets
-
4
Wrist Curls
2 Sets
-
5
Skull Crusher (Barbell)
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
-