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Arm Strength

by Charles A.

Program Description

To enable you to build strength in your arms, ideal for adding to other exercises such as running or rowing

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 29, 2025 07:08
  • Last Edited
    May 29, 2025 07:08
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Tricep Kickback
3
-
4
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Tricep Kickback
3
-
4
Single Arm Overhead Tricep Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Single Arm Overhead Tricep Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Single Arm Overhead Tricep Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Single Arm Overhead Tricep Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Single Arm Overhead Tricep Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Single Arm Overhead Tricep Extension
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Single Arm Overhead Tricep Extension
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Single Arm Overhead Tricep Extension
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Single Arm Overhead Tricep Extension
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
-
2
Incline Curl (Dumbbell)
3
-
3
Skull Crusher
3
-
4
Close Grip Bench Press (Smith Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
-
2
Incline Curl (Dumbbell)
3
-
3
Skull Crusher
3
-
4
Close Grip Bench Press (Smith Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
-
2
Incline Curl (Dumbbell)
4
-
3
Skull Crusher
4
-
4
Close Grip Bench Press (Smith Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
-
2
Incline Curl (Dumbbell)
4
-
3
Skull Crusher
4
-
4
Close Grip Bench Press (Smith Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
-
2
Incline Curl (Dumbbell)
4
-
3
Skull Crusher
4
-
4
Close Grip Bench Press (Smith Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
-
2
Incline Curl (Dumbbell)
4
-
3
Skull Crusher
4
-
4
Close Grip Bench Press (Smith Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
-
2
Incline Curl (Dumbbell)
5
-
3
Skull Crusher
5
-
4
Close Grip Bench Press (Smith Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
-
2
Incline Curl (Dumbbell)
5
-
3
Skull Crusher
5
-
4
Close Grip Bench Press (Smith Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
-
2
Incline Curl (Dumbbell)
5
-
3
Skull Crusher
5
-
4
Close Grip Bench Press (Smith Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
-
2
Incline Curl (Dumbbell)
5
-
3
Skull Crusher
5
-
4
Close Grip Bench Press (Smith Machine)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Standing Shoulder Press (Dumbbell)
4
-
4
Shrug (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Standing Shoulder Press (Dumbbell)
4
-
4
Shrug (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Standing Shoulder Press (Dumbbell)
4
-
4
Shrug (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Standing Shoulder Press (Dumbbell)
4
-
4
Shrug (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Dumbbell Row
5
-
3
Standing Shoulder Press (Dumbbell)
5
-
4
Shrug (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Dumbbell Row
5
-
3
Standing Shoulder Press (Dumbbell)
5
-
4
Shrug (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Dumbbell Row
5
-
3
Standing Shoulder Press (Dumbbell)
5
-
4
Shrug (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Dumbbell Row
5
-
3
Standing Shoulder Press (Dumbbell)
5
-
4
Shrug (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Tricep Kickback
3
-
4
Overhead Extension (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Tricep Kickback
3
-
4
Overhead Extension (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Overhead Extension (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Overhead Extension (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Overhead Extension (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Tricep Kickback
4
-
4
Overhead Extension (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Overhead Extension (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Overhead Extension (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Overhead Extension (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Hammer Curl
5
-
3
Tricep Kickback
5
-
4
Overhead Extension (Dumbbell)
5
-
Week 1
1 / 10 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Hammer Curl
3 Sets
-
3
Tricep Kickback
3 Sets
-
4
Single Arm Overhead Tricep Extension
3 Sets
-
Day 2
1
Concentration Curl
3 Sets
-
2
Incline Curl (Dumbbell)
3 Sets
-
3
Skull Crusher
3 Sets
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Hammer Curl
3 Sets
-
3
Tricep Kickback
3 Sets
-
4
Overhead Extension (Dumbbell)
3 Sets
-