Blood And Guts Arms Specialisation
Arm specializing with leg maintenance and torso building
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4–6 reps | @8 |
| 2 | Incline Bench Press (Smith Machine) | 3 | 8–10 reps | @8–9 |
| 3 | Lat Pulldown | 3 | 8–10 reps | @8–9 |
| 4 | Dip (Weighted) | 3 | 6–8 reps | @8–9 |
| 5 | Chest Supported Row (Machine) | 3 | 8–10 reps | @8–9 |
| Superset | ||||
| 6A | JM Press (Smith Machine) | 3 | 8–10 reps | @9–10 |
| 6B | Bicep Curl (EZ Bar) | 3 | 6–8 reps | @9–10 |
| 7 | Cable Crunch | 3 | 8–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Pec Deck | 3 | 10–12 reps | @9–10 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps | @9–10 |
| 3 | Preacher Curl (Dumbbell) | 3 | 8–10 reps | @8–9 |
| 4 | Hammer Curl (Cable) | 2 | 8–12 reps | @9–10 |
| Superset | ||||
| 5A | Y Raise (Dumbbell) | 2 | 10–12 reps | @9–10 |
| 5B | Shrug (Dumbbell) | 2 | 10–12 reps | @9–10 |
| Superset | ||||
| 6A | Wrist Curls | 3 | 10–12 reps | @8–9 |
| 6B | Reverse Wrist Curl (Dumbbell) | 3 | 10–12 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @8–9 |
| 2 | Hack Squat | 2 | 6–8 reps | @8–9 |
| 3 | Walking Lunge (Dumbbell) | 2 | 6–8 reps | @8–9 |
| 4 | Hamstring Curl | 3 | 8–10 reps | @9–10 |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 2 | 8–10 reps | @9–10 |
| 5B | Hip Abductor (Machine) | 2 | 8–10 reps | @9–10 |
| Superset | ||||
| 6A | Calf Raise (Machine) | 5 | 10–12 reps | @9–10 |
| 6B | Hanging Leg Raise | 5 | AMRAP | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendlay Row | 3 | 8–10 reps | @8–9 |
| 2 | Overhead Press (Machine) | 3 | 8–10 reps | @8–9 |
| 3 | Pull-Up (Weighted) | 3 | 4–6 reps | @8–9 |
| 4 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps | @8–9 |
| 2 | 10–12 reps | @8–9 | ||
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 3 | 8–10 reps | @9–10 |
| 5B | Bayesian Curl | 3 | 10–12 reps | @9–10 |
| 6 | Lateral Raise (Cable) | 2 | 10–12 reps | @9–10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Blood And Guts Arms Specialisation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Blood And Guts Arms Specialisation is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Blood And Guts Arms Specialisation is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
