Rich Piana’s 8 Hour Arm Workout

by Marek V.
3 athletes joined

Program Description

Rich Piana's arm workout is an intense, eight-hour program consisting of 16 mini-workouts spread throughout the day. Each mini-workout is a superset of two exercises. Some say the program can add an inch to arms in 24 hours. A couple of tips. First, keep your weights moderate. You have to do this all day. If you go heavy and train to failure, you won’t last more than a couple of hours. You should push in every mini-workout, but go 1-2 reps shy of failure. Perform your reps using a slow and controlled technique, emphasizing the negative part of the rep. Rest a minute or less between supersets. Plan to begin this workout by 8 am. Workout as follows: SUPERSET #1 EZ-Bar Skullcrushers 4 sets x 10 reps EZ-Bar Curls 4 sets x 10 reps SUPERSET # 2 Dumbbell Extensions 4 sets x 15 reps Dumbbell Hammer Curls 4 sets x 15 reps Alternate these 2 supersets with half hour breaks all day. With proper technique this should only take approximately 8 hours.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Jan 02, 2025 07:15
  • Last Edited
    Jun 18, 2025 12:09

Summary

Unleash the power of your arms with Rich Piana’s 8 Hour Arm Workout, designed for serious lifters ready to take their training to the next level. This intense, one-day program focuses on supersets that combine classic exercises like Skull Crushers and Bicep Curls, ensuring maximum muscle engagement and growth. Perfect for a week-long commitment, this workout will challenge your limits and redefine your arm strength. Get ready to sculpt your arms and feel the burn!
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
4
10 reps
RPE 10
1B
Bicep Curl (Barbell)
4
10 reps
RPE 10
2A
Tricep Extension (Dumbbell)
4
15 reps
RPE 10
2B
Hammer Curl
4
15 reps
RPE 10
3A
Skull Crusher (Barbell)
4
10 reps
RPE 10
3B
Bicep Curl (Barbell)
4
10 reps
RPE 10
4A
Tricep Extension (Dumbbell)
4
15 reps
RPE 10
4B
Hammer Curl
4
15 reps
RPE 10
5A
Skull Crusher (Barbell)
4
10 reps
RPE 10
5B
Bicep Curl (Barbell)
4
10 reps
RPE 10
6A
Tricep Extension (Dumbbell)
4
15 reps
RPE 10
6B
Hammer Curl
4
15 reps
RPE 10
7A
Skull Crusher (Barbell)
4
10 reps
RPE 10
7B
Bicep Curl (Barbell)
4
10 reps
RPE 10
8A
Tricep Extension (Dumbbell)
4
15 reps
RPE 10
8B
Hammer Curl
4
15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1A
Skull Crusher (Barbell)
4 Sets
10 Reps
@10
1B
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
2A
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@10
2B
Hammer Curl
4 Sets
15 Reps
@10
3A
Skull Crusher (Barbell)
4 Sets
10 Reps
@10
3B
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
4A
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@10
4B
Hammer Curl
4 Sets
15 Reps
@10
5A
Skull Crusher (Barbell)
4 Sets
10 Reps
@10
5B
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
6A
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@10
6B
Hammer Curl
4 Sets
15 Reps
@10
7A
Skull Crusher (Barbell)
4 Sets
10 Reps
@10
7B
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
8A
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@10
8B
Hammer Curl
4 Sets
15 Reps
@10