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BoostcampPNG

Brenna’s 25” Arms

by Adam D.
1 athletes joined

Program Description

All around yoked

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 30, 2025 04:49
  • Last Edited
    Jan 31, 2025 11:34
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
6
Lying Leg Curl
3
12-15 reps
RPE 9
7
Preacher Curl (machine)
2
12-15 reps
RPE 9
8
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
2
Bicep Curl (Cable)
3
6-8 reps
RPE 9
3A
Tate Press
3
6-8 reps
RPE 9
3B
Hammer Curl
3
6-8 reps
RPE 9
4
Abs
1
100 reps
RPE 9
5
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Hammer Curl
3
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 7.5
2
High Row
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 9
5
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5
Preacher Curl (machine)
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell, Paused)
3 Sets
8-10 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
6-8 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
6
Lying Leg Curl
3 Sets
12-15 Reps
@9
7
Preacher Curl (machine)
2 Sets
12-15 Reps
@9
8
Stretching
1 Set
5 mins
-
Day 2
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
2
Bicep Curl (Cable)
3 Sets
6-8 Reps
@9
3A
Tate Press
3 Sets
6-8 Reps
@9
3B
Hammer Curl
3 Sets
6-8 Reps
@9
4
Abs
1 Set
100 Reps
@9
5
Cardio (Zone 2)
1 Set
20 mins
-
Day 3
1
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
2
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
3 Sets
6-8 Reps
@9
4
Hammer Curl
3 Sets
8-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
6
Cardio (Zone 2)
1 Set
20 mins
-
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@7.5
2
High Row
3 Sets
8-12 Reps
@9
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Stretching
1 Set
5 mins
-
Day 5
1
Flat Chest Press
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
3A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
3B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
3 Sets
6-8 Reps
@9
5
Preacher Curl (machine)
3 Sets
8-12 Reps
@9