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 EditedJul 16, 2025 09:55
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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
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
2
-
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
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
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
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
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
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (Cable)
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
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7
Sam Sulek 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)
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)
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)
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)
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)
3
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
3
-
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 (Machine)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7
Sam Sulek 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 (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 (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 (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 (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 (Machine)
3
-
2
Overhead Press (Barbell)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Incline Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
-
2
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
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
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
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
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
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
Platz Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg 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
-
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
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
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
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
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
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Chest Fly (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
-
7
Reverse Bicep Curl (EZ Bar)
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
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
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
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
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
Lateral Raise (Machine)
2
-
6
Upright Row (Cable)
3
-
Week 1
1 / 7 Weeks
Day 3
1
Rest1 Set
1440 mins
-
Day 2
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
Lateral Raise (Machine)3 Sets
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
-
7
Sam Sulek Curls2 Sets
-
Day 4
1
Lateral Raise (Machine)3 Sets
-
2
Overhead Press (Barbell)2 Sets
-
3
Rear Delt Fly (Machine)2 Sets
-
4
Incline Curl (Dumbbell)3 Sets
-
5
Tricep Extension (Cable)3 Sets
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
-
7
Sam Sulek 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
Lateral Raise (Machine)2 Sets
-
6
Upright Row (Cable)3 Sets
-
7
Reverse Bicep Curl (EZ Bar)2 Sets
-
Day 1
1
Lat Pulldown2 Sets
-
2
Incline Bench Press (Dumbbell)2 Sets
-
3
T-Bar Row2 Sets
-
4
Chest Fly (Cable)2 Sets
-
5
Back Extension2 Sets
-
Day 6
1
Lat Pulldown2 Sets
-
2
Incline Bench Press (Dumbbell)2 Sets
-
3
T-Bar Row2 Sets
-
4
Chest Fly (Cable)2 Sets
-
5
Back Extension2 Sets
-
Day 5
1
Standing Calf Raise4 Sets
-
2
Platz Squat3 Sets
-
3
Romanian Deadlift (Barbell)2 Sets
-
4
Leg Extension2 Sets
-
5
Hip Adductor (Machine)2 Sets
-
6
Hip Abductor (Machine)2 Sets
-