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Arm Blaster

by Adam Nadin
1 athletes joined

Program Description

Unleash your arm potential with the Arm Blaster program, designed to sculpt and strengthen your biceps and triceps in just one focused session per week. Over the course of one week, you’ll engage in a series of targeted supersets, including cable curls and tricep extensions, ensuring maximum muscle engagement and growth. Perfect for novice lifters, this 60-minute workout requires minimal equipment, making it ideal for your garage gym. Get ready to feel the burn and see the definition you’ve been striving for!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 01:53
  • Last Edited
    Mar 25, 2026 03:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
36.2%
Biceps
32.8%
Forearms
13.8%
Chest
8.6%
Front Delts
8.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
25 reps
RPE 6
1B
Tricep Extension (Cable)
4
25 reps
RPE 6
2
Bench Press (Close Grip)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Preacher Curl (Barbell)
4
10 reps
-
4
French Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
21s (EZ Bar)
3
21 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
8A
Tricep Rope Push Down (Cable)
4
12 reps
-
8B
Hammer Curl (Cable)
4
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1A
Bicep Curl (Cable)
4 Sets
25 Reps
@6
1B
Tricep Extension (Cable)
4 Sets
25 Reps
@6
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
@8
3
Preacher Curl (Barbell)
4 Sets
10 Reps
-
4
French Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
21s (EZ Bar)
3 Sets
21 Reps
-
6
Overhead Extension (Dumbbell)
4 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
8A
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
8B
Hammer Curl (Cable)
4 Sets
12 Reps
-