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Strength & Arms

by Eliott Glinn

Program Description

Strength & Arms is an 8–10 week program designed for lifters who want the best of both worlds: big strength in the squat, deadlift, and incline press, and noticeable arm growth that stands out. The structure is simple but effective: every workout begins with focused arm training to prioritize hypertrophy, followed by a strength block built around percentage-based progression on the big compound lifts. This ensures your arms grow while your core lifts steadily climb. Accessory work targets weak points, balances push/pull, and reinforces long-term joint health. The program uses linear progression in the 70–90% range on compounds to build strength without overwhelming fatigue, while arms get higher-volume work to maximize size. A built-in deload lets you recover before either restarting the program or moving into an optional Week 11 max-testing phase. Who it’s for: Lifters who don’t want to choose between bodybuilding and strength training Anyone wanting bigger arms without sacrificing squat, deadlift, and pressing strength Intermediate trainees looking for a focused, efficient 3-day split What you’ll get: 3 arm-focused sessions per week Squat, deadlift, and incline press built with progressive overload Direct shoulder and accessory work for balance and durability A clear path to peak, deload, and test your strength

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 01, 2025 09:36
  • Last Edited
    Oct 04, 2025 01:12

Summary

Unlock your upper body potential with the 10-week Strength & Arms program, designed for those ready to build serious muscle and strength. Committing just three days a week, you'll engage in a dynamic mix of exercises like deadlifts, curls, and tricep extensions, all tailored to enhance your arm strength and overall physique. With a focus on both compound and isolation movements, this program ensures balanced development and progressive overload to keep you challenged. Get ready to sculpt your arms and boost your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Quadriceps
11.8%
Triceps
11.8%
Upper Back
11%
Glutes
8.3%
Hamstrings
7%
Middle Delts
6.6%
Front Delts
6.3%
Forearms
5.3%
Lats
4.9%
Chest
4.8%
Lower Back
3.5%
Rear Delts
2.7%
Abs
2.4%
Adductors
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
6 reps
70%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
6 reps
72.5%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
4
5 reps
75%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
4
5 reps
77.5%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
4
6 reps
80%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
4
6 reps
82.5%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
5
3 reps
85%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
3 reps
87.5%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
2 reps
90%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
2
3 reps
60%
5
Bent Over Row (Barbell)
3
6-8 reps
-
6
Wide Grip Lat Pulldown
3
8-10 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
3
6 reps
70%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
3
6 reps
72.5%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
4
5 reps
75%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
4
5 reps
77.5%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
4
4 reps
80%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
4
4 reps
82.5%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
5
3 reps
85%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
3
3 reps
87.5%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
3
2 reps
90%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
7-9 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Incline Bench Press (Barbell)
2
3 reps
60%
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
3
6 reps
70%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
3
6 reps
72.5%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
4
5 reps
75%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
4
5 reps
77.5%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
4
4 reps
80%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
4
6 reps
82.5%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
5
3 reps
85%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
3
3 reps
87.5%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
3
2 reps
90%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-8 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Forearm Flexor Curl (Cable)
2
15-20 reps
-
4
Squat (Barbell)
2
3 reps
60%
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
7
Leg Extension
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Hammer Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
70%
70%
70%
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
-
-
-
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
70%
70%
70%
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 3
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Forearm Flexor Curl (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
70%
70%
70%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-