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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
25.5%
Biceps
19.1%
Lats
15.9%
Upper Back
12.7%
Forearms
8.9%
Front Delts
6.4%
Middle Delts
6.4%
Chest
3.8%
Rear Delts
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
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