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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
    Aug 18, 2025 09:27
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4.8 Stars with 10, 000+ Ratings
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
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
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 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
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 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
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
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
-
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
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Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
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2
Pull-Up (Weighted)
2 Sets
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3
Lateral Raise (Cable)
2 Sets
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4
Dip (Weighted)
2 Sets
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5
Seated Row (Cable)
2 Sets
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6
Chest Fly (Machine)
2 Sets
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7
Pullover (Machine)
2 Sets
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Day 5
1
Seated Cable Crunch
2 Sets
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2
Hip Adductor (Machine)
2 Sets
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3
Hip Thrust (Machine)
2 Sets
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4
Shrug (Dumbbell)
2 Sets
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5
Standing Calf Raise
2 Sets
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6
Neck Extension
2 Sets
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7
Neck Curl
2 Sets
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Day 6
1
Tricep Rope Push Down (Cable)
2 Sets
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2
Preacher Curl (Dumbbell)
2 Sets
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3
Single Arm Rear Delt Cable Fly
2 Sets
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4
Wrist Curls
2 Sets
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5
Skull Crusher (Barbell)
2 Sets
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6
Lateral Raise (Machine)
2 Sets
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7
Reverse Bicep Curl (EZ Bar)
2 Sets
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