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Weakpoints and arms

by Rohit D.
10 athletes joined

Program Description

Unlock your potential with the "Weakpoints and Arms" program, a comprehensive 15-week journey designed to enhance your physique through targeted bodybuilding techniques. Each week, you'll engage in 15 sessions that focus on building strength and definition in your arms and addressing weak points with a variety of effective exercises. Expect to spend around 50 minutes per workout in a fully equipped gym, making this program perfect for beginners and novices ready to elevate their training. Get ready to sculpt your upper body and see real results!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 07, 2025 12:50
  • Last Edited
    Oct 19, 2025 10:11

Summary

Unlock your potential with the "Weakpoints and Arms" program, a focused 15-week journey designed to target your weak points while building impressive arm strength. Committing just one day a week, you'll engage in a variety of exercises, including Reverse Pec Decks and Bicep Curls, that emphasize both your upper body and arm muscles. This program is perfect for those looking to refine their physique and enhance their lifting game with targeted workouts. Get ready to sculpt your arms and strengthen your back for a balanced, powerful upper body!
Muscle Engagement
Front
Back
MuscleSet
Biceps
21.3%
Triceps
21.3%
Rear Delts
19.1%
Upper Back
19.1%
Calves
10.6%
Forearms
4.3%
Middle Delts
4.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
12 reps
RPE 9
2
Face Pull
3
10 reps
RPE 9
3
Standing Calf Raise
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Reverse Pec Deck
3 Sets
12 Reps
@9
2
Face Pull
3 Sets
10 Reps
@9
3
Standing Calf Raise
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10