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Arms

by Ryan W.
1 athletes joined

Program Description

**Arms Workout Program** Unleash your strength with this 12-week Arms program, designed to sculpt and define your biceps and triceps. Committing just 60 minutes per day, you'll engage in a variety of exercises, including cable extensions, dumbbell curls, and more, targeting all aspects of your arm muscles. Each week builds on the last, ensuring progressive overload and consistent gains. Get ready to elevate your arm training and achieve the results you've always wanted!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 26, 2025 05:58
  • Last Edited
    Feb 01, 2026 08:22
Muscle Engagement
Front
Back
MuscleSet
Forearms
14.8%
Triceps
14.1%
Biceps
11.1%
Upper Back
8.1%
Front Delts
7.8%
Quadriceps
7.4%
Hamstrings
7.4%
Glutes
6.3%
Middle Delts
5.9%
Chest
5.9%
Lats
4.4%
Lower Back
2.2%
Calves
2.2%
Rear Delts
1.1%
Abs
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Wrist Curls
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Machine)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-20 reps
-
2
Incline Curl (Dumbbell)
4
10-20 reps
-
3
Wrist Extension (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
-
2
Chest Fly (Machine)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
20-30 reps
-
2
Bicep Curl (Dumbbell)
4
20-30 reps
-
3
Cable Cat Girl
4
20-30 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
-
2
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
-
3
Wrist Curls
4 Sets
6-8 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Calf Raise (Machine)
3 Sets
10-20 Reps
-
Day 3
1
Skull Crusher (Barbell)
4 Sets
10-20 Reps
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2
Incline Curl (Dumbbell)
4 Sets
10-20 Reps
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3
Wrist Extension (Dumbbell)
4 Sets
10-20 Reps
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Day 4
1
Belt Squat
4 Sets
8-12 Reps
-
2
Chest Fly (Machine)
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
3 Sets
10-20 Reps
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Day 5
1
Tricep Rope Push Down (Cable)
4 Sets
20-30 Reps
-
2
Bicep Curl (Dumbbell)
4 Sets
20-30 Reps
-
3
Cable Cat Girl
4 Sets
20-30 Reps
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