Arm focussed total body
For anyone wanting bigger arms.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 2 | Bench Press (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 3 | Incline Bench Press (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 4 | Seated Overhead Press (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 5 | Chest Fly (Machine) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 1 | — | — | ||
| 6 | Cable Crossover | 3 | 8–12 reps | @9 |
| 7 | Overhead Tricep Extension (Cable) | 1 | AMRAP | @10 |
| 8 | Front Raise | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl (Cable) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 2 | Safety Bar Squat | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 3 | Leg Press | 3 | 8–12 reps | @9 |
| 4 | Leg Extension | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 5 | Hip Adductor (Machine) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 1 | — | — | ||
| 6 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 7 | Shrug (Dumbbell) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 8 | Seated Dumbbell Curl | 3 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 2 | Tricep Extension (Cable) | 5 | 8–12 reps | @9 |
| 3 | Cable Crunch | 5 | 8–12 reps | @9 |
| 4 | Cardio | 1 | 15 min | @9 |
| 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Machine) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 2 | Pendlay Row | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 3 | Seated Row (Cable) | 3 | 8–12 reps | @9 |
| 4 | Lat Pulldown | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 5 | Rear Delt Fly (Machine) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 6 | Bicep Curl (Cable) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | V-Handle Tricep Pushdown (Cable) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 2 | Skull Crusher (Barbell) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 3 | Cable Crunch | 5 | 8–12 reps | @9 |
| 4 | Cardio | 1 | 15 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 1 | — | — | ||
| 3 | Back Extension (Weighted) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 4 | Leg Curl | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 5 | One Arm Lateral Raise (Cable) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 2 | 15–20 reps | @9 | ||
| 6 | Incline Curl (Dumbbell) | 5 | 8–12 reps | @9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Arm focussed total body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Arm focussed total body is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arm focussed total body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
