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Lala's arm specialization program

by Harjeet S.
1 athletes joined

Program Description

this program is for my friend Heaven to help him get motti baah, motti forearm, ptla tidd

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2024 07:38
  • Last Edited
    Nov 02, 2024 10:49
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
5-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
3
Dead Hang
2
1-2 mins
RPE 10
4
Squat (Smith Machine)
3
8-15 reps
RPE 9
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Bench Press (Barbell)
3
5-12 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Seated Row (Cable)
3
5-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
5-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 10
7
Dead Hang
2
1-2 mins
RPE 10
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Week 1
1 / 16 Weeks
Day 1
1
Preacher Curl (Barbell)
3 Sets
5-12 Reps
@10
2
Skull Crusher (Barbell)
3 Sets
5-12 Reps
@10
3
Dead Hang
2 Sets
1-2 mins
@10
4
Squat (Smith Machine)
3 Sets
8-15 Reps
@9
5
Lat Pulldown
3 Sets
5-10 Reps
@10
6
Bench Press (Barbell)
3 Sets
5-12 Reps
@9
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 2
No exercises added to this day
Day 3
1
Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
5-12 Reps
@9
3
Seated Row (Cable)
3 Sets
5-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
5-8 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
5-12 Reps
@10
7
Dead Hang
2 Sets
1-2 mins
@10
Day 4
No exercises added to this day
Day 5
No exercises added to this day