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6 Week Arm Specialization (Deload Week 6)

by John L.
1 athletes joined

Program Description

Arm heavy focus for hypertrophy, balanced otherwise but with arm-bias

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2025 05:22
  • Last Edited
    Oct 31, 2025 11:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
22.5%
Biceps
18.1%
Chest
9.4%
Upper Back
8.6%
Front Delts
7.4%
Lats
6.5%
Hamstrings
6.1%
Middle Delts
6%
Glutes
3.3%
Forearms
2.9%
Quadriceps
2.8%
Rear Delts
2.3%
Lower Back
1.9%
Abs
1.4%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Overhead Extension (EZ Bar)
4
15 reps
RPE 7
3B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Overhead Extension (EZ Bar)
4
15 reps
RPE 7
3B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Overhead Extension (EZ Bar)
4
15 reps
RPE 7
3B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Overhead Extension (EZ Bar)
4
15 reps
RPE 7
3B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3A
Overhead Extension (EZ Bar)
4
15 reps
RPE 7
3B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4 reps
RPE 4
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 4
3A
Overhead Extension (EZ Bar)
2
7 reps
RPE 4
3B
Tricep Rope Push Down (Cable)
2
7 reps
RPE 4
4
Lateral Raise (Cable)
2
7 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
3A
Incline Curl (Dumbbell)
4
15 reps
RPE 7
3B
Bayesian Curl
4
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
3A
Incline Curl (Dumbbell)
4
15 reps
RPE 7
3B
Bayesian Curl
4
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
3A
Incline Curl (Dumbbell)
4
15 reps
RPE 7
3B
Bayesian Curl
4
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
3A
Incline Curl (Dumbbell)
4
15 reps
RPE 7
3B
Bayesian Curl
4
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
3A
Incline Curl (Dumbbell)
4
15 reps
RPE 7
3B
Bayesian Curl
4
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5 reps
RPE 4
2
Chest Supported Row (Dumbbell)
1
1
5 reps
5 reps
RPE 3
RPE 4
3A
Incline Curl (Dumbbell)
2
7 reps
RPE 4
3B
Bayesian Curl
2
7 reps
RPE 4
4
Face Pull
2
7 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4A
Tricep Kickback
3
15 reps
RPE 5
4B
21s (EZ Bar)
1
21 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4A
Tricep Kickback
3
15 reps
RPE 5
4B
21s (EZ Bar)
1
21 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4A
Tricep Kickback
3
15 reps
RPE 5
4B
21s (EZ Bar)
1
21 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4A
Tricep Kickback
3
15 reps
RPE 5
4B
21s (EZ Bar)
1
21 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4A
Tricep Kickback
3
15 reps
RPE 5
4B
21s (EZ Bar)
1
21 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Romanian Deadlift (Dumbbell)
2
5 reps
RPE 3
3
Leg Curl
2
6 reps
RPE 4
4A
Tricep Kickback
2
7 reps
RPE 2
4B
21s (EZ Bar)
1
21 reps
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
1B
Bench Press (Close Grip)
1
12 reps
RPE 7
1C
Bicep Curl (Cable)
1
15 reps
RPE 7
1D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
2A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
2B
Bench Press (Close Grip)
1
12 reps
RPE 7
2C
Bicep Curl (Cable)
1
15 reps
RPE 7
2D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
3A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
3B
Bench Press (Close Grip)
1
12 reps
RPE 7
3C
Bicep Curl (Cable)
1
15 reps
RPE 7
3D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
4A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
4B
Bench Press (Close Grip)
1
12 reps
RPE 7
4C
Bicep Curl (Cable)
1
15 reps
RPE 7
4D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
1B
Bench Press (Close Grip)
1
12 reps
RPE 7
1C
Bicep Curl (Cable)
1
15 reps
RPE 7
1D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
2A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
2B
Bench Press (Close Grip)
1
12 reps
RPE 7
2C
Bicep Curl (Cable)
1
15 reps
RPE 7
2D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
3A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
3B
Bench Press (Close Grip)
1
12 reps
RPE 7
3C
Bicep Curl (Cable)
1
15 reps
RPE 7
3D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
4A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
4B
Bench Press (Close Grip)
1
12 reps
RPE 7
4C
Bicep Curl (Cable)
1
15 reps
RPE 7
4D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
1B
Bench Press (Close Grip)
1
12 reps
RPE 7
1C
Bicep Curl (Cable)
1
15 reps
RPE 7
1D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
2A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
2B
Bench Press (Close Grip)
1
12 reps
RPE 7
2C
Bicep Curl (Cable)
1
15 reps
RPE 7
2D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
3A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
3B
Bench Press (Close Grip)
1
12 reps
RPE 7
3C
Bicep Curl (Cable)
1
15 reps
RPE 7
3D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
4A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
4B
Bench Press (Close Grip)
1
12 reps
RPE 7
4C
Bicep Curl (Cable)
1
15 reps
RPE 7
4D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
1B
Bench Press (Close Grip)
1
12 reps
RPE 7
1C
Bicep Curl (Cable)
1
15 reps
RPE 7
1D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
2A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
2B
Bench Press (Close Grip)
1
12 reps
RPE 7
2C
Bicep Curl (Cable)
1
15 reps
RPE 7
2D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
3A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
3B
Bench Press (Close Grip)
1
12 reps
RPE 7
3C
Bicep Curl (Cable)
1
15 reps
RPE 7
3D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
4A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
4B
Bench Press (Close Grip)
1
12 reps
RPE 7
4C
Bicep Curl (Cable)
1
15 reps
RPE 7
4D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
1B
Bench Press (Close Grip)
1
12 reps
RPE 7
1C
Bicep Curl (Cable)
1
15 reps
RPE 7
1D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
2A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
2B
Bench Press (Close Grip)
1
12 reps
RPE 7
2C
Bicep Curl (Cable)
1
15 reps
RPE 7
2D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
3A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
3B
Bench Press (Close Grip)
1
12 reps
RPE 7
3C
Bicep Curl (Cable)
1
15 reps
RPE 7
3D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
4A
Preacher Curl (EZ Bar)
1
12 reps
RPE 7
4B
Bench Press (Close Grip)
1
12 reps
RPE 7
4C
Bicep Curl (Cable)
1
15 reps
RPE 7
4D
Overhead Tricep Extension (Cable)
1
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
6 reps
RPE 4
1B
Bench Press (Close Grip)
1
6 reps
RPE 4
1C
Bicep Curl (Cable)
1
7 reps
RPE 4
1D
Overhead Tricep Extension (Cable)
1
7 reps
RPE 4
2A
Preacher Curl (EZ Bar)
1
6 reps
RPE 4
2B
Bench Press (Close Grip)
1
6 reps
RPE 4
2C
Bicep Curl (Cable)
1
7 reps
RPE 4
2D
Overhead Tricep Extension (Cable)
1
7 reps
RPE 4
3A
Preacher Curl (EZ Bar)
1
6 reps
RPE 4
3B
Bench Press (Close Grip)
1
6 reps
RPE 4
3C
Bicep Curl (Cable)
1
7 reps
RPE 4
3D
Overhead Tricep Extension (Cable)
1
7 reps
RPE 4
4A
Preacher Curl (EZ Bar)
1
6 reps
RPE 4
4B
Bench Press (Close Grip)
1
6 reps
RPE 4
4C
Bicep Curl (Cable)
1
7 reps
RPE 4
4D
Overhead Tricep Extension (Cable)
1
7 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
2
Bicep Curl (Barbell)
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
2
Bicep Curl (Barbell)
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
2
Bicep Curl (Barbell)
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
2
Bicep Curl (Barbell)
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
2
Bicep Curl (Barbell)
3
12 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
6 reps
RPE 3
2
Bicep Curl (Barbell)
2
6 reps
RPE 4
3
Dip (Bodyweight)
2
4 reps
RPE 4
4
Pull-Up (Bodyweight)
2
4 reps
RPE 4
5
Seated Shoulder Press (Dumbbell)
2
4 reps
RPE 4
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3A
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
3B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@7
3A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
3B
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4A
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@5
@5
@5
4B
21s (EZ Bar)
1 Set
21 Reps
@5
Day 4
1A
Preacher Curl (EZ Bar)
1 Set
12 Reps
@7
1B
Bench Press (Close Grip)
1 Set
12 Reps
@7
1C
Bicep Curl (Cable)
1 Set
15 Reps
@7
1D
Overhead Tricep Extension (Cable)
1 Set
15 Reps
@7
2A
Preacher Curl (EZ Bar)
1 Set
12 Reps
@7
2B
Bench Press (Close Grip)
1 Set
12 Reps
@7
2C
Bicep Curl (Cable)
1 Set
15 Reps
@7
2D
Overhead Tricep Extension (Cable)
1 Set
15 Reps
@7
3A
Preacher Curl (EZ Bar)
1 Set
12 Reps
@7
3B
Bench Press (Close Grip)
1 Set
12 Reps
@7
3C
Bicep Curl (Cable)
1 Set
15 Reps
@7
3D
Overhead Tricep Extension (Cable)
1 Set
15 Reps
@7
4A
Preacher Curl (EZ Bar)
1 Set
12 Reps
@7
4B
Bench Press (Close Grip)
1 Set
12 Reps
@7
4C
Bicep Curl (Cable)
1 Set
15 Reps
@7
4D
Overhead Tricep Extension (Cable)
1 Set
15 Reps
@7
Day 5
1
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7