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BoostcampPNG
Arms Focus
by Cody M.
1 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
Jul 08, 2024 11:51
down_app
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
Day 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@8
2A
Leg Curl
3 Sets
12-15 Reps
@8
2B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2
EZ Bar Row (Underhand)
3 Sets
10-15 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4
Deficit Push Up
3 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2A
Leg Press
3 Sets
8-12 Reps
@8
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
Day 5
1
EZ Bar Overhead Tricep Extension
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Freemotion Curl (Facing Away)
3 Sets
8-12 Reps
@8
4
Chin-Up (Weighted)
3 Sets
AMRAP
@8
Day 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
@9
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@9
2A
Leg Curl
3 Sets
12-15 Reps
@9
2B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
2
EZ Bar Row (Underhand)
3 Sets
10-15 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4
Deficit Push Up
3 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
2A
Leg Press
3 Sets
8-12 Reps
@9
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
EZ Bar Overhead Tricep Extension
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Freemotion Curl (Facing Away)
3 Sets
8-12 Reps
@9
4
Chin-Up (Weighted)
3 Sets
AMRAP
@9
Day 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
@10
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@10
2A
Leg Curl
3 Sets
12-15 Reps
@10
2B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
EZ Bar Row (Underhand)
3 Sets
10-15 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4
Deficit Push Up
3 Sets
AMRAP
@10
Day 5
1
EZ Bar Overhead Tricep Extension
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
3
Freemotion Curl (Facing Away)
3 Sets
8-12 Reps
@10
4
Chin-Up (Weighted)
3 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
2A
Leg Press
3 Sets
8-12 Reps
@10
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
4 Reps
@6
2A
Leg Curl
2 Sets
8 Reps
@6
2B
Lateral Raise (Cable)
2 Sets
8 Reps
@6
Day 1
1
Skull Crusher (Barbell)
2 Sets
8 Reps
@6
2
Bench Press (Dumbbell)
2 Sets
6 Reps
@6
3
Bicep Curl (EZ Bar)
2 Sets
6 Reps
@6
4
Underhand Lat Pulldown
2 Sets
8 Reps
@6
Day 3
1
Incline Curl (Dumbbell)
2 Sets
6 Reps
@6
2
EZ Bar Row (Underhand)
2 Sets
8 Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
8 Reps
@6
4
Deficit Push Up
2 Sets
AMRAP
@6
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
2A
Leg Press
2 Sets
6 Reps
@6
2B
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@6
Day 5
1
EZ Bar Overhead Tricep Extension
2 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@6
3
Freemotion Curl (Facing Away)
2 Sets
6 Reps
@6
4
Chin-Up (Weighted)
2 Sets
AMRAP
@6
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 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 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 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
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 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@8
2A
Leg Curl
3 Sets
12-15 Reps
@8
2B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
2
EZ Bar Row (Underhand)
3 Sets
10-15 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4
Deficit Push Up
3 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2A
Leg Press
3 Sets
8-12 Reps
@8
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
Day 5
1
EZ Bar Overhead Tricep Extension
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Freemotion Curl (Facing Away)
3 Sets
8-12 Reps
@8
4
Chin-Up (Weighted)
3 Sets
AMRAP
@8
Day 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
@9
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@9
2A
Leg Curl
3 Sets
12-15 Reps
@9
2B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
2
EZ Bar Row (Underhand)
3 Sets
10-15 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4
Deficit Push Up
3 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
2A
Leg Press
3 Sets
8-12 Reps
@9
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
EZ Bar Overhead Tricep Extension
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Freemotion Curl (Facing Away)
3 Sets
8-12 Reps
@9
4
Chin-Up (Weighted)
3 Sets
AMRAP
@9
Day 1
1
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
@10
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@10
2A
Leg Curl
3 Sets
12-15 Reps
@10
2B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
EZ Bar Row (Underhand)
3 Sets
10-15 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4
Deficit Push Up
3 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
2A
Leg Press
3 Sets
8-12 Reps
@10
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 5
1
EZ Bar Overhead Tricep Extension
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
3
Freemotion Curl (Facing Away)
3 Sets
8-12 Reps
@10
4
Chin-Up (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Skull Crusher (Barbell)
2 Sets
8 Reps
@6
2
Bench Press (Dumbbell)
2 Sets
6 Reps
@6
3
Bicep Curl (EZ Bar)
2 Sets
6 Reps
@6
4
Underhand Lat Pulldown
2 Sets
8 Reps
@6
Day 2
1
High Bar Squat (Barbell)
2 Sets
4 Reps
@6
2A
Leg Curl
2 Sets
8 Reps
@6
2B
Lateral Raise (Cable)
2 Sets
8 Reps
@6
Day 3
1
Incline Curl (Dumbbell)
2 Sets
6 Reps
@6
2
EZ Bar Row (Underhand)
2 Sets
8 Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
8 Reps
@6
4
Deficit Push Up
2 Sets
AMRAP
@6
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
2A
Leg Press
2 Sets
6 Reps
@6
2B
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@6
Day 5
1
EZ Bar Overhead Tricep Extension
2 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@6
3
Freemotion Curl (Facing Away)
2 Sets
6 Reps
@6
4
Chin-Up (Weighted)
2 Sets
AMRAP
@6