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Upper/Lower/Arms+Shoulders

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Program Description

Arm specialization

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2025 08:24
  • Last Edited
    Jan 13, 2025 03:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Straight Leg Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
T-Bar Row
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Straight Leg Calf Raise
4 Sets
6-8 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Pec Deck (Machine)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Seated Calf Raise
4 Sets
8-12 Reps
-
Day 5
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
2
Dip (Bodyweight)
3 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Reverse Pec Deck
3 Sets
8-12 Reps
-