4.0
(1 rating)
Program Description
Unleash your potential with this 7-week arm-focused program designed for intermediate lifters ready to sculpt and strengthen their upper body. Comprising 49 workouts, this program emphasizes hypertrophy through a variety of exercises targeting the biceps, triceps, and shoulders, using a full gym setup. Each session is structured to maximize muscle engagement and recovery, ensuring you build impressive arm strength and definition while maintaining balance across your upper body. Get ready to elevate your training and achieve the results you've been striving for!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout70 minutes
- CreatedJul 16, 2025 07:48
- Last EditedAug 23, 2025 06:28
Summary
Unleash your upper body potential with this dedicated 7-week arm-focused program! Training every day of the week, you’ll engage in a variety of exercises targeting your biceps, triceps, and shoulders, ensuring balanced growth and strength. With a mix of machines, dumbbells, and cables, you'll master key movements like the Incline Curl and Tricep Pushdown. Perfect for those ready to commit and sculpt their arms, this program guarantees results when you put in the effort. Get ready to flex your way to stronger arms!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
2
-
3
Preacher Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Incline Hammer Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
2
-
3
Preacher Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Incline Hammer Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
2
-
3
Preacher Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Incline Hammer Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
2
-
3
Preacher Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Incline Hammer Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
2
-
3
Preacher Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Incline Hammer Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
2
-
3
Preacher Curl (Barbell)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Cable)
3
-
6
Incline Hammer Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Upright Row (Cable)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Tricep Extension (Cable)
3
-
7
Incline Hammer Curl (Dumbbell)
3
-
8
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Upright Row (Cable)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Tricep Extension (Cable)
3
-
7
Incline Hammer Curl (Dumbbell)
3
-
8
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Upright Row (Cable)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Tricep Extension (Cable)
3
-
7
Incline Hammer Curl (Dumbbell)
3
-
8
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Upright Row (Cable)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Tricep Extension (Cable)
3
-
7
Incline Hammer Curl (Dumbbell)
3
-
8
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Upright Row (Cable)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Tricep Extension (Cable)
3
-
7
Incline Hammer Curl (Dumbbell)
3
-
8
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Upright Row (Cable)
2
-
5
Incline Curl (Dumbbell)
3
-
6
Tricep Extension (Cable)
3
-
7
Incline Hammer Curl (Dumbbell)
3
-
8
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Squat (Smith Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Incline Bench Press (Barbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
1
-
5
Back Extension
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Upright Row (Cable)
3
-
7
Lateral Raise (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
6
Upright Row (Cable)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Upright Row (Cable)
3
-
7
Lateral Raise (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Upright Row (Cable)
3
-
7
Lateral Raise (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Upright Row (Cable)
3
-
7
Lateral Raise (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Upright Row (Cable)
3
-
7
Lateral Raise (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Incline Hammer Curl (Dumbbell)
2
-
6
Upright Row (Cable)
3
-
7
Lateral Raise (Cable)
2
-
Week 1
1 / 7 Weeks
Day 3
1
Rest1 Set
1440 mins
-
Day 1
1
Lat Pulldown3 Sets
-
2
Incline Bench Press (Dumbbell)2 Sets
-
3
T-Bar Row2 Sets
-
4
Chest Fly (Cable)1 Set
-
5
Back Extension2 Sets
-
Day 6
1
Lat Pulldown3 Sets
-
2
Incline Bench Press (Dumbbell)2 Sets
-
3
T-Bar Row2 Sets
-
4
Chest Fly (Cable)1 Set
-
5
Back Extension2 Sets
-
Day 5
1
Standing Calf Raise4 Sets
-
2
Squat (Smith Machine)3 Sets
-
3
Romanian Deadlift (Barbell)3 Sets
-
4
Leg Extension2 Sets
-
5
Hip Adductor (Machine)2 Sets
-
6
Hip Abductor (Machine)2 Sets
-
Day 4
1
Lateral Raise (Cable)3 Sets
-
2
Overhead Press (Barbell)2 Sets
-
3
Rear Delt Fly (Machine)2 Sets
-
4
Upright Row (Cable)2 Sets
-
5
Incline Curl (Dumbbell)3 Sets
-
6
Tricep Extension (Cable)3 Sets
-
7
Incline Hammer Curl (Dumbbell)3 Sets
-
8
Wrist Curls2 Sets
-
Day 7
1
Incline Curl (Dumbbell)3 Sets
-
2
Tricep Extension (Cable)3 Sets
-
3
Preacher Curl (Barbell)2 Sets
-
4
Tricep Pushdown (Cable)2 Sets
-
5
Incline Hammer Curl (Dumbbell)2 Sets
-
6
Upright Row (Cable)3 Sets
-
7
Lateral Raise (Cable)2 Sets
-
Day 2
1
Incline Curl (Dumbbell)3 Sets
-
2
Tricep Extension (Cable)2 Sets
-
3
Preacher Curl (Barbell)3 Sets
-
4
Tricep Pushdown (Cable)2 Sets
-
5
Lateral Raise (Cable)3 Sets
-
6
Incline Hammer Curl (Dumbbell)2 Sets
-
7
Wrist Curls2 Sets
-