5.0
(1 rating)
Program Description
Arm growth with lower body on maintenance volume.
Program Overview
- LevelNovice, Beginner, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedJun 20, 2024 05:58
- Last EditedOct 13, 2024 10:53
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 Curl3 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 Pulldown3 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 Up3 Sets
AMRAP
@7
Day 5
1
EZ Bar Overhead Tricep Extension3 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 Press3 Sets
8-12 Reps
@7
2B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@7