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priority arms/delts

by Ben G.
2 athletes joined

Program Description

grow delt and trap+arms

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 16, 2024 11:37
  • Last Edited
    Jun 18, 2025 10:13

Summary

Unleash your upper body potential with the Priority Arms/Delts program, a focused 12-week journey designed to sculpt and strengthen your arms and shoulders. Comprising four workouts a week, this program incorporates a mix of dumbbell, cable, and bodyweight exercises, including Hammer Curls, Tricep Pushdowns, and Seated Shoulder Presses, ensuring a comprehensive approach to muscle development. Whether you're looking to enhance your aesthetics or boost your lifting performance, this program will help you achieve your goals with precision and intensity. Get ready to prioritize your gains and redefine your upper body strength!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Face Pull
1
25 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Split Squat (Dumbbell)
2
12 reps
RPE 8
3
Seated Calf Raise
2
15 reps
RPE 8
4
Leg Raise (Captain's Chair)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 8
3
Push Up
1
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Chin-Up (Weighted)
2
8 reps
RPE 9
6
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
12 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Bicep Curl (Barbell)
2
8 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
1
RPE 10
6
Ab Wheel
1
50 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl
2 Sets
8 Reps
@8
2
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
3
Face Pull
1 Set
25 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
@7
2
Split Squat (Dumbbell)
2 Sets
12 Reps
@8
3
Seated Calf Raise
2 Sets
15 Reps
@8
4
Leg Raise (Captain's Chair)
1 Set
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
2
Dip (Weighted)
2 Sets
8 Reps
@8
3
Push Up
1 Set
@10
4
Lu Raise
2 Sets
15 Reps
@9
5
Chin-Up (Weighted)
2 Sets
8 Reps
@9
6
Skull Crusher (Dumbbell)
2 Sets
15 Reps
@8
Day 4
1
Barbell Row
2 Sets
12 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@9
3
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@9
4
Bicep Curl (Barbell)
2 Sets
8 Reps
@9
5
Reverse Wrist Curl (Barbell)
1 Set
@10
6
Ab Wheel
1 Set
50 Reps
@8