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AP AW

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Program Description

aw

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 05, 2025 06:48
  • Last Edited
    Oct 12, 2025 12:07

Summary

Unleash your upper body potential with the AP AW program, a focused 3-week journey designed to sculpt and strengthen your arms and shoulders. Comprising four intense sessions per week, you'll engage in a variety of exercises, including bicep curls, hammer curls, and bodyweight movements like handstand push-ups, all tailored for maximum muscle engagement. This program is perfect for those with a garage gym setup, ensuring you have the tools to build strength and definition. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Forearms
37.5%
Biceps
10.1%
Front Delts
8.4%
Triceps
8.4%
Abs
8.4%
Upper Back
8.4%
Middle Delts
6.8%
Lats
6.8%
Rear Delts
5.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Riser
3
10 reps
-
4
Supenation
3
10 reps
-
5
Handstand Push Up
5
10 reps
-
6
Wrist Curls
5
10 reps
-
7
Wrist Extension (Dumbbell)
5
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
9
Plank
5
50 reps
-
10
Barbell Row
5
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
3
Riser
3 Sets
10 Reps
-
4
Supenation
3 Sets
10 Reps
-
5
Handstand Push Up
5 Sets
10 Reps
-
6
Wrist Curls
5 Sets
10 Reps
-
7
Wrist Extension (Dumbbell)
5 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
-
9
Plank
5 Sets
50 Reps
-
10
Barbell Row
5 Sets
10 Reps
-
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
3
Riser
3 Sets
10 Reps
-
4
Supenation
3 Sets
10 Reps
-
5
Handstand Push Up
5 Sets
10 Reps
-
6
Wrist Curls
5 Sets
10 Reps
-
7
Wrist Extension (Dumbbell)
5 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
-
9
Plank
5 Sets
50 Reps
-
10
Barbell Row
5 Sets
10 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
3
Riser
3 Sets
10 Reps
-
4
Supenation
3 Sets
10 Reps
-
5
Handstand Push Up
5 Sets
10 Reps
-
6
Wrist Curls
5 Sets
10 Reps
-
7
Wrist Extension (Dumbbell)
5 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
-
9
Plank
5 Sets
50 Reps
-
10
Barbell Row
5 Sets
10 Reps
-
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
3
Riser
3 Sets
10 Reps
-
4
Supenation
3 Sets
10 Reps
-
5
Handstand Push Up
5 Sets
10 Reps
-
6
Wrist Curls
5 Sets
10 Reps
-
7
Wrist Extension (Dumbbell)
5 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
-
9
Plank
5 Sets
50 Reps
-
10
Barbell Row
5 Sets
10 Reps
-