IntermediateFree

Upper/Lower ARMSMAXXED

Anirudh P.M· Apr 2024

17athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

(⚠️:You may not be able to fit into your clothes after running this program) This Program is to help the population of lifters whose arms are disproportionately smaller than their torso or the people who just want Huge arms,while also being jacked overall. If you're a Beginner,I recommend doing a basic full body or Upper/Lower routine for 6-12 months before doing this Program. After Day 2, take a rest day. Make sure you're doing the basics right (7-8 hrs Sleep,calorie surplus,required protein,Consistency) to get the best results. Progression used:Dynamic Double Progression A rep range will be given for each exercise.When you're able to hit the end of the range, increase the weight next week.Each set progresses individually. For example,if we take the rep range 8-12:- 1st week: Set 1- 50 KG x 12(add weight next week) Set 2- 50 KG x 11(this set has to hit 12 reps in order to add weight) 2nd week: Set 1- 55 KG x 9 (stay in the 8-12 range when adding weight) Set 2- 50 KG x 12 (now this set can also increase in weight next week)

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.5%

Upper Back

12.5%

Front Delts

Hamstrings

8.6%

Chest

7.6%

Lats

7.6%

Biceps

7.1%

Quadriceps

7.1%

Middle Delts

5.7%

Glutes

4.9%

Abs

4.7%

Rear Delts

3.3%

Forearms

3.3%

Calves

3.3%

Lower Back

2.2%

Adductors

0.7%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
1A	Bench Press (Barbell)	3	5–8 reps	@9
1B	Dumbbell Row	3	8–12 reps	@9
Superset
2A	Incline Bench Press (Dumbbell)	1	8–12 reps	@10
		2	8–12 reps	@9
2B	Wide Grip Lat Pulldown	1	10–15 reps	@10
		2	10–15 reps	@9
Superset
3A	Lateral Raise (Dumbbell)	3	12–18 reps	@10
3B	Rear Delt Fly (Dumbbell)	3	12–18 reps	@10
Superset
4A	Bicep Curl (Barbell)	2	8–12 reps	@9
		1	8–12 reps	@10
4B	Lying Tricep Extension (Barbell)	2	8–12 reps	@9
		1	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	2	4–8 reps	@8
		1	4–8 reps	@9
2	Romanian Deadlift (Dumbbell)	2	8–12 reps	@8
		1	8–12 reps	@9
Superset
3A	Leg Extension	2	12–16 reps	@9
		1	12–16 reps	@10
3B	Leg Curl	2	12–16 reps	@9
		1	12–16 reps	@10
Superset
4A	Hanging Leg Raise	3	AMRAP	—
4B	Standing Calf Raise	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Incline Bench Press (Barbell)	3	6–10 reps	@9
1B	Chin-Up (Weighted)	3	6–10 reps	@9
Superset
2A	Seated Wide-Grip Row (Cable)	1	10–15 reps	@10
		2	10–15 reps	@9
2B	Chest Fly (Cable)	1	12–18 reps	@10
		2	12–18 reps	@9
Superset
3A	Standing Behind Neck Shoulder Press (Barbell)	3	8–12 reps	@9
3B	Hammer Curl	3	8–12 reps	@10
Superset
4A	Overhead Tricep Extension (Cable)	3	10–15 reps	@10
4B	Wrist Curls	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	2	6–10 reps	@8
2	Leg Press (45 Degrees)	2	8–12 reps	@8
		1	8–12 reps	@9
3	Bulgarian Split Squat (Barbell)	3	10–15 reps	@8.5
4	Lying Leg Curl	2	12–15 reps	@9
		1	12–15 reps	@10
Superset
5A	Hanging Leg Raise	3	AMRAP	—
5B	Standing Calf Raise	3	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Underhand Lat Pulldown	2	6–10 reps	@10
1B	JM Press	2	8–12 reps	@10
Superset
2A	Lateral Raise (Cable)	3	10–15 reps	@10
2B	Incline Curl (Dumbbell)	3	10–15 reps	@10
Superset
3A	Single Arm Pushdown	3	10–15 reps	@10
3B	Shrug (Dumbbell)	3	12–15 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Upper/Lower ARMSMAXXED is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.

Upper/Lower ARMSMAXXED is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Upper/Lower ARMSMAXXED 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

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