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Arm Hypertrophy (1)

by Jess K.

Program Description

To strengthen, define and increase endurance of the arm muscles.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 03, 2025 11:45
  • Last Edited
    Jun 18, 2025 09:20

Summary

Unleash the power of your arms with this focused 8-week Arm Hypertrophy program, designed to sculpt and strengthen your biceps and triceps through three intense sessions each week. Each workout features a variety of exercises, including close-grip bench presses and machine preacher curls, ensuring a comprehensive approach to arm development. With targeted rep ranges and intensity levels, you’ll push your limits while mastering form and technique. Get ready to transform your upper body and achieve the defined arms you've always wanted!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Machine Preacher Curl
2
12-15 reps
RPE 7
3
Standing Ez-Bar Curl
4
4-6 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Wrist Curls
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
21 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8-10 reps
RPE 9
2
Incline Dumbbell Curl Reverse 21s
2
20 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
3
12-15 reps
RPE 9
4
Preacher Death Curls
2
12-15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
3
12-15 reps
RPE 9
4
Heavy Negative Concentration Curls
2
6-8 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
3
12-15 reps
RPE 9
4
Preacher Death Curls
2
12-15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
3
12-15 reps
RPE 9
4
Heavy Negative Concentration Curls
2
6-8 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Lying Incline Death Curls
2
20 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
2
50 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Lying Incline Death Curls
2
20 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
RPE 8
2
Medicine Ball Pushups
2
8-10 reps
RPE 9
3
Scott Curl
4
12-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
2
50 reps
RPE 10
5
Farmer's Walk (Weighted)
3
40+ reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
@8
2
Machine Preacher Curl
2 Sets
12-15 Reps
@7
3
Standing Ez-Bar Curl
4 Sets
6-8 Reps
@9
4
Bayesian Curl
3 Sets
12-15 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
7
Wrist Curls
3 Sets
15-20 Reps
@9
Day 2
1
Concentration Curl
3 Sets
8-10 Reps
@9
2
Incline Dumbbell Curl Reverse 21s
2 Sets
21 Reps
@9
3
Dip (Weighted)
3 Sets
12-15 Reps
@8
4
Single Arm Overhead Tricep Extension
2 Sets
15-20 Reps
@9
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
2
Medicine Ball Pushups
2 Sets
8-10 Reps
@9
3
Scott Curl
3 Sets
12-15 Reps
@9
4
Preacher Death Curls
2 Sets
12-15 Reps
@10
5
Farmer's Walk (Weighted)
3 Sets
40+ Reps
-