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Weighted Cali + Arms Delt Focus

by ahmed H.
1 athletes joined

Program Description

get big get strong weighted dips and pullups incorporated fun

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 09, 2026 12:53
  • Last Edited
    Jan 09, 2026 04:56
Muscle Engagement
Front
Back
MuscleSet
Lats
14.1%
Upper Back
14.1%
Triceps
12.4%
Biceps
11.2%
Front Delts
11.2%
Chest
7.5%
Middle Delts
5.8%
Forearms
5.8%
Hamstrings
5%
Quadriceps
5%
Glutes
3.3%
Abs
1.7%
Rear Delts
1.2%
Lower Back
0.8%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
-
4
Preacher Curl (Machine)
2
6-8 reps
-
5
JM Press (Smith Machine)
2
10-12 reps
-
6
Wrist Curls
2
AMRAP
-
7
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
-
4
Preacher Curl (Machine)
2
6-8 reps
-
5
JM Press (Smith Machine)
2
10-12 reps
-
6
Wrist Curls
2
AMRAP
-
7
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
-
4
Preacher Curl (Machine)
2
6-8 reps
-
5
JM Press (Smith Machine)
2
10-12 reps
-
6
Wrist Curls
2
AMRAP
-
7
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
2
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
-
4
Preacher Curl (Machine)
2
6-8 reps
-
5
JM Press (Smith Machine)
2
10-12 reps
-
6
Wrist Curls
2
AMRAP
-
7
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Pull-Up (Weighted)
1
-
-
5
Lateral Raise (Machine)
2
6-8 reps
-
6
Chest Fly (Machine)
2
6-8 reps
-
7
Seated Row (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Pull-Up (Weighted)
1
-
-
5
Lateral Raise (Machine)
2
6-8 reps
-
6
Chest Fly (Machine)
2
6-8 reps
-
7
Seated Row (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Pull-Up (Weighted)
1
-
-
5
Lateral Raise (Machine)
2
6-8 reps
-
6
Chest Fly (Machine)
2
6-8 reps
-
7
Seated Row (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Pull-Up (Weighted)
1
-
-
5
Lateral Raise (Machine)
2
6-8 reps
-
6
Chest Fly (Machine)
2
6-8 reps
-
7
Seated Row (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Leg Curl
2
6-8 reps
-
5
Hammer Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Leg Curl
2
6-8 reps
-
5
Hammer Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Leg Curl
2
6-8 reps
-
5
Hammer Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Leg Curl
2
6-8 reps
-
5
Hammer Curl (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
3
Bicep Curl (Cable)
2
6-8 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Lateral Raise (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
3
Bicep Curl (Cable)
2
6-8 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Lateral Raise (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
3
Bicep Curl (Cable)
2
6-8 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Lateral Raise (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Chin-Up (Weighted)
1
1
3
1
3 reps
3 reps
5 reps
3 reps
70%
75%
80%
5%
3
Bicep Curl (Cable)
2
6-8 reps
-
4
Tricep Pushdown (Cable)
2
6-8 reps
-
5
Lateral Raise (Machine)
1
6-8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
5 Reps
5 Reps
3 Reps
70%
75%
80%
80%
80%
5%
2
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
JM Press (Smith Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
-
-
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Barbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Pull-Up (Weighted)
1 Set
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
5 Reps
5 Reps
3 Reps
70%
75%
80%
80%
80%
5%
3
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Lateral Raise (Machine)
1 Set
6-8 Reps
-