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Arm Specialization

by Khoa N.
1 athletes joined

Program Description

Arm

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2024 03:21
  • Last Edited
    May 09, 2024 01:00
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bicep Curl (Machine)
4
6-8 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Skull Crusher
4
8-10 reps
RPE 7-8
5
Lateral Raise (Cable)
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
4
Chest Fly (Cable)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 7.5
3
Stiff Leg Deadlift
3
8-10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
4
12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Reverse Bicep Curl (Dumbbell)
2
AMRAP
RPE 8
6
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bicep Curl (Machine)
4 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Skull Crusher
4 Sets
8-10 Reps
@7-8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
Day 5
1
Tricep Extension (Barbell)
4 Sets
12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
@8
6
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5