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Arms Focus

by Cody M.
5 athletes joined
5.0
(1 rating)

Program Description

Arm growth with lower body on maintenance volume.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 20, 2024 05:58
  • Last Edited
    Jun 18, 2025 11:05

Summary

Unleash the power of your upper body with the Arms Focus program! Over 10 weeks, this dynamic 5-day-a-week regimen is designed to sculpt and strengthen your arms through targeted exercises like Skull Crushers and Bicep Curls. Each session combines a mix of compound and isolation movements, ensuring balanced development and maximum muscle engagement. Get ready to see significant gains in strength and definition as you commit to this focused journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
Underhand Lat Pulldown
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
4
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Underhand Lat Pulldown
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8 reps
RPE 6
2
Bench Press (Dumbbell)
2
6 reps
RPE 6
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 6
4
Underhand Lat Pulldown
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
4
Underhand Lat Pulldown
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
4
Underhand Lat Pulldown
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
4
Underhand Lat Pulldown
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8 reps
RPE 6
2
Bench Press (Dumbbell)
2
6 reps
RPE 6
3
Bicep Curl (EZ Bar)
2
6 reps
RPE 6
4
Underhand Lat Pulldown
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
2A
Leg Curl
3
12-15 reps
RPE 7
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 8
2A
Leg Curl
3
12-15 reps
RPE 8
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
2A
Leg Curl
3
12-15 reps
RPE 9
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 10
2A
Leg Curl
3
12-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 6
2A
Leg Curl
2
8 reps
RPE 6
2B
Lateral Raise (Cable)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 7
2A
Leg Curl
3
12-15 reps
RPE 7
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 8
2A
Leg Curl
3
12-15 reps
RPE 8
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 9
2A
Leg Curl
3
12-15 reps
RPE 9
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
RPE 10
2A
Leg Curl
3
12-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 6
2A
Leg Curl
2
8 reps
RPE 6
2B
Lateral Raise (Cable)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
4
Deficit Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Deficit Push Up
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Deficit Push Up
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6 reps
RPE 6
2
EZ Bar Row (Underhand)
2
8 reps
RPE 6
3
Tricep Pushdown (Cable)
2
8 reps
RPE 6
4
Deficit Push Up
2
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
4
Deficit Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Deficit Push Up
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Deficit Push Up
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
EZ Bar Row (Underhand)
3
10-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6 reps
RPE 6
2
EZ Bar Row (Underhand)
2
8 reps
RPE 6
3
Tricep Pushdown (Cable)
2
8 reps
RPE 6
4
Deficit Push Up
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2A
Leg Press
3
8-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2A
Leg Press
3
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
2A
Leg Press
3
8-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2A
Leg Press
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
2A
Leg Press
2
6 reps
RPE 6
2B
Lateral Raise (Dumbbell)
2
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2A
Leg Press
3
8-12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2A
Leg Press
3
8-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
2A
Leg Press
3
8-12 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2A
Leg Press
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
2A
Leg Press
2
6 reps
RPE 6
2B
Lateral Raise (Dumbbell)
2
6 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 7
4
Chin-Up (Weighted)
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 8
4
Chin-Up (Weighted)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 10
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
3
Freemotion Curl (Facing Away)
2
6 reps
RPE 6
4
Chin-Up (Weighted)
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 7
4
Chin-Up (Weighted)
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 8
4
Chin-Up (Weighted)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Freemotion Curl (Facing Away)
3
8-12 reps
RPE 10
4
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
EZ Bar Overhead Tricep Extension
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
3
Freemotion Curl (Facing Away)
2
6 reps
RPE 6
4
Chin-Up (Weighted)
2
AMRAP
RPE 6
Week 1
1 / 10 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@7
2A
Leg Curl
3 Sets
12-15 Reps
@7
2B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
Day 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
@7
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7
2
EZ Bar Row (Underhand)
3 Sets
10-15 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
4
Deficit Push Up
3 Sets
AMRAP
@7
Day 5
1
EZ Bar Overhead Tricep Extension
3 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7
3
Freemotion Curl (Facing Away)
3 Sets
8-12 Reps
@7
4
Chin-Up (Weighted)
3 Sets
AMRAP
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
2A
Leg Press
3 Sets
8-12 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7