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Back and Arms Template

by Chance I.
25 athletes joined

Program Description

Back and arms based on my previous back and shoulders template.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2024 07:21
  • Last Edited
    Jul 03, 2025 09:28

Summary

The Back and Arms Template is a dynamic 1-week program designed to sculpt and strengthen your upper body with a focus on back and arm muscles. Comprising 6 training days, you'll engage in a variety of exercises, including barbell squats, chin-ups, and bent-over rows, ensuring a comprehensive workout that builds both strength and endurance. This program is perfect for those looking to enhance their lifting performance while achieving a well-defined silhouette. Get ready to push your limits and see results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.7%
Biceps
10.7%
Front Delts
10.4%
Triceps
9.8%
Upper Back
9.3%
Quadriceps
8.7%
Lats
8%
Hamstrings
7.6%
Glutes
6.7%
Chest
5.1%
Lower Back
4.3%
Abs
2.9%
Rear Delts
2.1%
Adductors
1.8%
Forearms
0.9%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2
Chin-Up (Weighted)
3
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
5
Upright Row (Barbell)
2
8-12 reps
RPE 8
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 8.5
7
Underhand Lat Pulldown
2
8-12 reps
RPE 8
8
21s (EZ Bar)
1
21 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2
Hammer Curl
3
8-12 reps
RPE 8
3
Spoto Press
3
3-5 reps
RPE 9
4
Larsen Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
21s (EZ Bar)
1
21 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1-3 reps
RPE 9.5
2
Leg Extension
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9
3
Good Morning
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
5
Bent Over Row (Barbell)
4
5-8 reps
RPE 9
6
T-Bar Row
2
8-12 reps
RPE 8.5
7
Reverse Pec Deck
1
15-20 reps
RPE 8.5
8
21s (EZ Bar)
1
21 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9.5
2
Leg Extension
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
4
5-8 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
4
Bicep Curl (Cable)
1
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
8
21s (EZ Bar)
1
21 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
5 Sets
1-3 Reps
@9.5
2
Leg Extension
4 Sets
8-12 Reps
@9.5
Day 5
1
Squat (Barbell)
3 Sets
3-5 Reps
@9.5
2
Leg Extension
2 Sets
8-12 Reps
@9.5
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
5
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8.5
7
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8
8
21s (EZ Bar)
1 Set
21 Reps
@9.5
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
8-12 Reps
@8
3
Spoto Press
3 Sets
3-5 Reps
@9
4
Larsen Press (Barbell)
3 Sets
5-8 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
21s (EZ Bar)
1 Set
21 Reps
@9
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@9
6
T-Bar Row
2 Sets
8-12 Reps
@8.5
7
Reverse Pec Deck
1 Set
15-20 Reps
@8.5
8
21s (EZ Bar)
1 Set
21 Reps
@9.5
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
@8.5
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
4
Bicep Curl (Cable)
1 Set
15-20 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
8
21s (EZ Bar)
1 Set
21 Reps
@9.5