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Basic Arm Day

by Jerry F.
1 athletes joined

Program Description

Meant to be run alongside another program (upper lower, full body, etc). Weeks should be ‘waved’ in volume, start week 1 with 2 sets of everything, and every week add more until about week 4-5, dial back the sets to 2 and increase weight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 24, 2025 03:26
  • Last Edited
    Sep 24, 2025 04:13

Summary

Unleash your arm potential with the Basic Arm Day program, designed to sculpt and strengthen your biceps and triceps over 9 weeks. Committing just one day a week, you'll dive into a series of targeted dumbbell exercises, including preacher curls, tricep kickbacks, and supersets that maximize muscle engagement. Each workout is crafted to push your limits while ensuring proper form, making it perfect for both beginners and seasoned lifters. Get ready to build impressive arms and boost your upper body strength!
Muscle Engagement
Front
Back
MuscleSet
Biceps
46.9%
Triceps
32%
Forearms
11.7%
Chest
9.4%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
15-20 reps
RPE 6
2
Tricep Kickback
2
15-20 reps
RPE 6
3A
JM Press (Dumbbell)
4
12-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
4A
Skull Crusher (Dumbbell)
3
20-30 reps
-
4B
Bicep Curl (Dumbbell)
3
20-30 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Preacher Curl (Dumbbell)
2 Sets
15-20 Reps
@6
2
Tricep Kickback
2 Sets
15-20 Reps
@6
3A
JM Press (Dumbbell)
4 Sets
12-15 Reps
-
3B
Hammer Curl (Dumbbell)
4 Sets
12-15 Reps
-
4A
Skull Crusher (Dumbbell)
3 Sets
20-30 Reps
-
4B
Bicep Curl (Dumbbell)
3 Sets
20-30 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-