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RP Ultimate Arm Growth Specialization Program

by Jake B.
2 athletes joined

Program Description

**RP Ultimate Arm Growth Specialization Program** is a focused 4-week training plan designed to maximize your arm development. With 20 training sessions packed into just four weeks, you'll engage in a variety of targeted exercises, including Skull Crushers, Bicep Curls, and Tricep Pushdowns, all structured to push your limits. Each workout is carefully crafted to challenge your muscles through progressive overload, ensuring you build strength and size in your arms. Get ready to sculpt your arms and achieve the growth you've been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2025 03:48
  • Last Edited
    Sep 07, 2025 02:35

Summary

Unleash your arm potential with the RP Ultimate Arm Growth Specialization Program! Over the course of 4 weeks, you'll engage in a focused 5-day-per-week training regimen designed to maximize hypertrophy in your biceps and triceps. Each session combines high-intensity exercises like Skull Crushers and Bicep Curls, ensuring your arms get the attention they deserve. Perfect for those looking to enhance their upper body strength and aesthetics, this program will challenge you while delivering noticeable results. Get ready to sculpt your arms and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Biceps
12.9%
Hamstrings
9.4%
Chest
8.8%
Forearms
8.2%
Front Delts
8.2%
Lats
8.2%
Upper Back
7%
Quadriceps
6.4%
Middle Delts
5.8%
Glutes
5.3%
Lower Back
2.3%
Rear Delts
1.2%
Abs
1.2%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4
Underhand Lat Pulldown
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4
Underhand Lat Pulldown
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4
Underhand Lat Pulldown
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4
Underhand Lat Pulldown
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Leg Curl
3
12-15 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9
4
Wrist Curls
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Leg Curl
3
12-15 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9
4
Wrist Curls
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Leg Curl
3
12-15 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9
4
Wrist Curls
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Leg Curl
3
12-15 reps
RPE 8
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9
4
Wrist Curls
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Push Up
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Push Up
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Push Up
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Push Up
3
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Wrist Curls
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Wrist Curls
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Wrist Curls
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4
Wrist Curls
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
@8
Day 2
1
Pendulum Squat
3 Sets
8-10 Reps
@7
2
Leg Curl
3 Sets
12-15 Reps
@8
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
4
Wrist Curls
3 Sets
10-15 Reps
@9
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4
Push Up
3 Sets
20-25 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Leg Press
3 Sets
10-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4
Wrist Curls
3 Sets
12-15 Reps
@10
Day 5
1
Overhead Extension (EZ Bar)
3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Face Away Cable Curl
3 Sets
12-15 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
8-10 Reps
@8