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ARM ASSAULT

by Jay Starnino
32 athletes joined

Program Description

Additional arm and shoulder exercises to add to existing workouts that lack this focus.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 19, 2024 06:28
  • Last Edited
    Jun 18, 2025 10:54

Summary

Unleash your upper body potential with the ARM ASSAULT program! Over the course of 4 weeks, this intense, 3-day-a-week regimen focuses on building strength and definition in your arms and back through a series of targeted exercises like weighted pull-ups, lateral raises, and assisted dips. Each workout is designed to push your limits, ensuring you develop both size and power. Get ready to transform your physique and dominate your lifts!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 6.5
2
Bicep Curl (Cable)
2
12-15 reps
RPE 6.5
3
Tricep Extension (Dumbbell)
2
12-15 reps
RPE 6.5
4
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7
2
Bicep Curl (Cable)
2
12-15 reps
RPE 7
3
Tricep Extension (Dumbbell)
2
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12-15 reps
-
2
Bicep Curl (Cable)
2
12-15 reps
-
3
Tricep Extension (Dumbbell)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12-15 reps
-
2
Bicep Curl (Cable)
2
12-15 reps
-
3
Tricep Extension (Dumbbell)
2
12-15 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
12-15 reps
25%
50%
2
Wide Grip Pull-Up
2
6-10 reps
50%
3
Dip (Assisted)
2
8-12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
12-15 reps
25%
50%
2
Wide Grip Pull-Up
2
6-10 reps
50%
3
Dip (Assisted)
2
8-12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
12-15 reps
25%
50%
2
Wide Grip Pull-Up
2
6-10 reps
50%
3
Dip (Assisted)
2
8-12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8-10 reps
12-15 reps
25%
50%
2
Wide Grip Pull-Up
2
6-10 reps
50%
3
Dip (Assisted)
2
8-12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 6.5
2
Single Arm Tricep Extension (Cable)
2
12-20 reps
RPE 6.5
3
Wrist Curls
2
12-16 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 6.5
2
Single Arm Tricep Extension (Cable)
2
12-20 reps
RPE 6.5
3
Wrist Curls
2
12-16 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 6.5
2
Single Arm Tricep Extension (Cable)
2
12-20 reps
RPE 6.5
3
Wrist Curls
2
12-16 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 6.5
2
Single Arm Tricep Extension (Cable)
2
12-20 reps
RPE 6.5
3
Wrist Curls
2
12-16 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
8-10 Reps
12-15 Reps
25%
50%
2
Wide Grip Pull-Up
2 Sets
6-10 Reps
50%
3
Dip (Assisted)
2 Sets
8-12 Reps
50%
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@6.5
2
Single Arm Tricep Extension (Cable)
2 Sets
12-20 Reps
@6.5
3
Wrist Curls
2 Sets
12-16 Reps
@6.5
Day 1
1
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@6.5
2
Bicep Curl (Cable)
2 Sets
12-15 Reps
@6.5
3
Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
@6.5
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6.5