Intermediate–AdvancedFree

Arms Mode

Upgrade your arms

Jaron Z.· Dec 2024

21athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

Shoulder, arm, and back focused program. With intensity techniques for extra gainz. How to progress: -You can go 6 days in a row, or 3 on 1 off, if you need an extra rest day. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again. *How to perform a Myo rep match set*: -Perform the 1st set as usual. This 1st set should be taken to the appropriate RPE. -On all subsequent sets hit the same amount of reps as your first set, with as many rest pause, mini sets as it takes. Example: on the first set you’re able to get 18 reps @ RPE 9. On the 2nd set, you can only get 12 reps @ RPE 9. Rest 5-10 seconds and perform another 6 reps to get 18 total reps. On set 3, you may have to perform several mini sets, with several 5-10 second rest periods to match the 18 reps from set 1. -Rest a normal amount of time in between each myo rep match set.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.2%

Abs

10.1%

Triceps

9.4%

Biceps

9.4%

Lats

7.9%

Chest

6.5%

Hamstrings

6.3%

Calves

6.1%

Front Delts

5.9%

Rear Delts

5.9%

Quadriceps

5.7%

Forearms

5.3%

Middle Delts

5.2%

Glutes

3.1%

Adductors

Lower Back

0.7%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	3	8–20 reps	@8–10
2	Platz Squat	2	5–12 reps	@8–10
3	Deadlift (Deficit)	2	5–12 reps	@8–10
4	Leg Press	2	20–30 reps	@8–10
5	Standing Calf Raise	4	10–30 reps	@8–10
6	Cable Crunch	3	AMRAP	@10
7	Hanging Leg Raise	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Powell Raise	4	10–30 reps	@10
2	Bicep Curl (Dumbbell)	3	10–20 reps	@8–10
3	V-Handle Tricep Pushdown (Cable)	3	8–15 reps	@8–10
4	Tricep Extension (Barbell)	3	8–15 reps	@8–10
5	Incline Chest Fly (Dumbbell)	4	8–20 reps	@8–10
6	Barbell Row	3	8–15 reps	@8–10
7	Pullover (Dumbbell)	3	8–20 reps	@8–10
8	Seated Row (Cable)	3	8–15 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Seated Shoulder Press (Dumbbell)	3	6–15 reps	@8–10
2	Powell Raise	4	10–30 reps	@10
3	Upright Row (Cable)	3	10–20 reps	@8–10
4	Tricep Extension (Barbell)	3	8–20 reps	@8–10
5	Incline Curl (Dumbbell)	3	8–20 reps	@8–10
6	Overhead Tricep Extension (Cable)	3	10–20 reps	@8–10
7	Meadows Curls	3	8–20 reps	@8–10
8	Wrist Curls	4	10–30 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Barbell Row	3	8–15 reps	@8–10
2	Chest Supported Row (Dumbbell)	3	8–15 reps	@8–10
3	Lat Pulldown (Close Grip)	3	8–15 reps	@8–10
4	Shrug (Barbell)	3	8–20 reps	@10
5	Incline Fly Press (Dumbbell)	4	10–20 reps	@8–10
6	Standing Calf Raise	4	10–30 reps	@8–10
7	Cable Crunch	3	8–20 reps	@8–10
8	Hanging Leg Raise	3	AMRAP	@8–10

#	Exercise	Sets	Reps	Load
1	Leg Curl	3	8–20 reps	@8–10
2	Leg Press	2	20–30 reps	@8–10
3	Leg Extension	2	10–20 reps	@8–10
4	Squat (Barbell)	2	6–15 reps	@8–10
5	Standing Calf Raise	4	10–30 reps	@10
6	Cable Crunch	3	AMRAP	@10
7	Hanging Leg Raise	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	3	6–15 reps	@8–10
2	Tricep Rope Push Down (Cable)	3	20–30 reps	@8–10
3	Bicep Curl (Dumbbell)	3	8–15 reps	@8–10
4	Preacher Curl (Dumbbell)	3	12–20 reps	@8–10
5	Lateral Raise (Cable)	3	10–30 reps	@10
6	Powell Raise	3	10–20 reps	@10
7	Shrug (Barbell)	3	8–20 reps	@10
8	Wrist Curls	4	10–30 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Arms Mode is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Arms Mode is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Arms Mode is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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