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Turbo Diesel: High Volume Arm Focused Program

by David S.
12 athletes joined

Program Description

Arms focused hypertrophy program

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 16, 2024 12:44
  • Last Edited
    Feb 18, 2025 10:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Pull-Up (Weighted)
2
8-12 reps
RPE 8
2
T-Bar Row
2
8-12 reps
RPE 8
3
French Press
2
12-15 reps
RPE 8
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 8
5
Standing Pullover (Cable)
2
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
7
Alternating Dumbbell Curl
2
15-20 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
2
T-Bar Row
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
3
French Press
1
2
8-12 reps
12-15 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
2
15-20 reps
RPE 8
5
Standing Pullover (Cable)
2
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
7
Alternating Dumbbell Curl
2
15-20 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
2
T-Bar Row
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
3
French Press
1
2
8-12 reps
12-15 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
15-20 reps
RPE 8
5
Standing Pullover (Cable)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
7
Alternating Dumbbell Curl
2
15-20 reps
RPE 8
8
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-12 reps
RPE 10
RPE 8
2
T-Bar Row
1
2
6-8 reps
8-12 reps
RPE 10
RPE 8
3
French Press
1
2
8-12 reps
12-15 reps
RPE 8
RPE 8
4
Chest Supported Row (Machine)
3
15-20 reps
RPE 8
5
Standing Pullover (Cable)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
7
Alternating Dumbbell Curl
3
15-20 reps
RPE 8
8
Preacher Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
2
Alternating Dumbbell Curl
2
12-15 reps
RPE 8
3
French Press
2
12-15 reps
RPE 8
4
Abs Crunch (Machine)
2
15-20 reps
RPE 8
5
Lateral Raise (Cable)
2
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
8
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
2
Alternating Dumbbell Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
3
French Press
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
4
Abs Crunch (Machine)
2
15-20 reps
RPE 8
5
Lateral Raise (Cable)
2
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
8
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
2
Alternating Dumbbell Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
3
French Press
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
4
Abs Crunch (Machine)
3
15-20 reps
RPE 8
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15-20 reps
RPE 8
8
Chest Fly (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
RPE 10
RPE 8
2
Alternating Dumbbell Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
3
French Press
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
4
Abs Crunch (Machine)
3
15-20 reps
RPE 8
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15-20 reps
RPE 8
8
Chest Fly (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
4
Seated Hamstring Curl
2
15-20 reps
RPE 8
5
Leg Extension
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8
4
Seated Hamstring Curl
2
15-20 reps
RPE 8
5
Leg Extension
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Seated Hamstring Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6-8 reps
8-12 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-12 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Seated Hamstring Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
12-15 reps
RPE 8
2
Alternating Dumbbell Curl
2
12-15 reps
RPE 8
3
Lateral Raise (Cable)
2
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
7
Lateral Raise (Machine)
2
15-20 reps
RPE 8
8
Ab Wheel
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
2
Alternating Dumbbell Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
7
Lateral Raise (Machine)
2
15-20 reps
RPE 8
8
Ab Wheel
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
2
Alternating Dumbbell Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-20 reps
RPE 8
7
Lateral Raise (Machine)
3
15-20 reps
RPE 8
8
Ab Wheel
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
1
2
8-12 reps
12-15 reps
RPE 10
RPE 8
2
Alternating Dumbbell Curl
1
2
8-12 reps
12-15 reps
RPE 10
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
3
15-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-20 reps
RPE 8
7
Lateral Raise (Machine)
3
15-20 reps
RPE 8
8
Ab Wheel
3
15-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
@8
2
T-Bar Row
2 Sets
8-12 Reps
@8
3
French Press
2 Sets
12-15 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@8
5
Standing Pullover (Cable)
2 Sets
15-20 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
7
Alternating Dumbbell Curl
2 Sets
15-20 Reps
@8
8
Preacher Curl (EZ Bar)
2 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8
2
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@8
3
French Press
2 Sets
12-15 Reps
@8
4
Abs Crunch (Machine)
2 Sets
15-20 Reps
@8
5
Lateral Raise (Cable)
2 Sets
15-20 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
7
Preacher Curl (EZ Bar)
2 Sets
15-20 Reps
@8
8
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
Day 4
1
French Press
2 Sets
12-15 Reps
@8
2
Alternating Dumbbell Curl
2 Sets
12-15 Reps
@8
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@8
4
Abs Crunch (Machine)
2 Sets
15-20 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
6
Preacher Curl (EZ Bar)
2 Sets
15-20 Reps
@8
7
Lateral Raise (Machine)
2 Sets
15-20 Reps
@8
8
Ab Wheel
2 Sets
15-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
15-20 Reps
@8
5
Leg Extension
2 Sets
15-20 Reps
@8