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Arm Specialization

by Khoa N.
1 athletes joined

Program Description

Arm

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2024 03:21
  • Last Edited
    Apr 14, 2025 10:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.8%
Triceps
13.1%
Middle Delts
11.7%
Front Delts
10.9%
Hamstrings
7.4%
Chest
7.3%
Glutes
6.4%
Lats
6.1%
Quadriceps
5.1%
Upper Back
4.8%
Forearms
3.2%
Lower Back
2.6%
Abs
2.2%
Rear Delts
1.8%
Adductors
0.9%
Abductors
0.6%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5