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BoostcampPNG

Extra Arms

by Bassam R.

Program Description

An additional Arm Program for ectomorphs who struggle in growing them. Don't forget to progressively overload each week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 09:17
  • Last Edited
    May 28, 2025 09:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
RPE 9.5
2
JM Press
2
6-10 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
6
Dip (Bodyweight)
1
30 reps
RPE 8.5
7
Wrist Curls
2
8-15 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Hammer Curl
2 Sets
6-10 Reps
@9.5
2
JM Press
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9.5
4
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9.5
6
Dip (Bodyweight)
1 Set
30 Reps
@8.5
7
Wrist Curls
2 Sets
8-15 Reps
@8
Day 2
1
Hammer Curl
2 Sets
6-10 Reps
@9.5
2
JM Press
2 Sets
6-10 Reps
@9.5
3
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9.5
4
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9.5
6
Dip (Bodyweight)
1 Set
30 Reps
@8.5
7
Wrist Curls
2 Sets
8-15 Reps
@8