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Arm focused SIRU

by taban B.

Program Description

bigger arms in 1 month

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 29, 2024 01:09
  • Last Edited
    Jun 18, 2025 09:24

Summary

Unleash your arm strength with the Arm Focused SIRU program, a dedicated 4-week journey designed to sculpt and define your upper body. Committing just 5 days a week, you'll engage in a variety of targeted exercises, including Lying Tricep Extensions and Incline Curls, all aimed at maximizing muscle growth and endurance. This program is perfect for those looking to elevate their arm training while utilizing minimal equipment in a garage gym setting. Get ready to feel the burn and see the results!
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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
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Lateral Raise (Machine)
3 Sets
15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15-18 Reps
@8.5
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 5
1
French Press
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
15-18 Reps
12-18 Reps
@8.5
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
3 Sets
15-18 Reps
@9