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Rich Piana’s 8 Hour Arm Workout
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Rich Piana’s 8 Hour Arm Workout

Rich Piana’s 8 Hour Arm Workout: 8 Supersets 16 Sets 200 Repetitions

Marek V.
Marek V.· Jan 2025
12athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
1 day
Level
Advanced
Goal
Muscle, Women's
Equipment
Garage Gym
Session length
30 min
Rich Piana's arm workout is an intense, eight-hour program consisting of 16 mini-workouts spread throughout the day. Each mini-workout is a superset of two exercises. Some say the program can add an inch to arms in 24 hours. A couple of tips. First, keep your weights moderate. You have to do this all day. If you go heavy and train to failure, you won’t last more than a couple of hours. You should push in every mini-workout, but go 1-2 reps shy of failure. Perform your reps using a slow and controlled technique, emphasizing the negative part of the rep. Rest a minute or less between supersets. Plan to begin this workout by 8 am. Workout as follows: SUPERSET #1 EZ-Bar Skullcrushers 4 sets x 10 reps EZ-Bar Curls 4 sets x 10 reps SUPERSET # 2 Dumbbell Extensions 4 sets x 15 reps Dumbbell Hammer Curls 4 sets x 15 reps Alternate these 2 supersets with half hour breaks all day. With proper technique this should only take approximately 8 hours.

Who it's for

Advanced athletes looking to push past plateaus
Athletes focused on building muscle size
Athletes who can train 1 day per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Triceps
50%
Forearms
25%
Biceps
25%
Week 1 Workouts
#ExerciseSetsRepsLoad
Superset
1ASkull Crusher (Barbell)410 reps@10
1BBicep Curl (Barbell)410 reps@10
Superset
2ATricep Extension (Dumbbell)415 reps@10
2BHammer Curl415 reps@10
Superset
3ASkull Crusher (Barbell)410 reps@10
3BBicep Curl (Barbell)410 reps@10
Superset
4ATricep Extension (Dumbbell)415 reps@10
4BHammer Curl415 reps@10
Superset
5ASkull Crusher (Barbell)410 reps@10
5BBicep Curl (Barbell)410 reps@10
Superset
6ATricep Extension (Dumbbell)415 reps@10
6BHammer Curl415 reps@10
Superset
7ASkull Crusher (Barbell)410 reps@10
7BBicep Curl (Barbell)410 reps@10
Superset
8ATricep Extension (Dumbbell)415 reps@10
8BHammer Curl415 reps@10

Common questions

Yes, Rich Piana’s 8 Hour Arm Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Rich Piana’s 8 Hour Arm Workout is structured around 1 training day per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Rich Piana’s 8 Hour Arm Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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