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Run Arm Abs

by M V.
8 athletes joined

Program Description

Heart day, slight cardio and small muscle group. Arm and abs. Just 3 working sets for bi, tri, abs

Program Overview

  • Level
    Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 23, 2024 09:14
  • Last Edited
    Jun 18, 2025 09:55

Summary

Transform your upper body and core with the Run Arm Abs program! Over 12 weeks, you'll engage in a focused workout just once a week that combines cardio with targeted strength exercises. Each session includes a jog to boost your endurance, followed by a series of dumbbell movements like skull crushers, incline curls, and Russian twists to sculpt your arms and abs. Perfect for at-home training, this program is designed to maximize your results with minimal time commitment. Get ready to build strength and definition while enhancing your overall fitness!
Muscle Engagement
Front
Back
MuscleSet
Forearms
21.1%
Triceps
17.5%
Upper Back
15.8%
Biceps
12.3%
Other
8.8%
Abs
8.8%
Lats
8.8%
Chest
5.3%
Front Delts
1.8%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Pull-Up (Weighted)
1
8-12 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
7
Shrug (Dumbbell)
1
10-12 reps
RPE 7
8
Dip (Weighted)
1
10-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Pull-Up (Weighted)
1
8-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
8
Shrug (Dumbbell)
1
10-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Dip (Weighted)
1
10-12 reps
RPE 7
6
Pull-Up (Weighted)
1
8-12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
8
Side Forearm
1
8-12 reps
RPE 7
9
Shrug (Dumbbell)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7
2
Skull Crusher
1
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 7
4
Russian Twist (Dumbbell)
1
8-12 reps
RPE 7
5
Shrug (Dumbbell)
1
10-12 reps
RPE 7
6
Dip (Weighted)
1
10-12 reps
RPE 7
7
Pull-Up (Weighted)
1
8-12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 7
9
Side Forearm
1
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Jog
1 Set
8 mins
@7
2
Skull Crusher
1 Set
8-12 Reps
@7
3
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@7
4
Russian Twist (Dumbbell)
1 Set
8-12 Reps
@7
5
Pull-Up (Weighted)
1 Set
8-12 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
1 Set
8-12 Reps
@7
7
Shrug (Dumbbell)
1 Set
10-12 Reps
@7
8
Dip (Weighted)
1 Set
10-12 Reps
@7
9
Side Forearm
1 Set
8-12 Reps
@7