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Ruc ppl

by Rushi S.
1 athletes joined

Program Description

Arm focus

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 11, 2025 02:11
  • Last Edited
    Feb 17, 2025 12:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Bayesian Curl
3
21 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Fly Low To High
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Bayesian Curl
3
21 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Fly Low To High
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Bayesian Curl
3
21 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Fly Low To High
3
12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
8 Reps
12 Reps
15 Reps
-
-
-
2
Hammer Curl
4 Sets
12 Reps
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Cable Crossover
3 Sets
15 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
Day 2
1
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
T-Bar Row
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Face Pull
4 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
28 Reps
21 Reps
14 Reps
-
-
-
4
Single Leg Press
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
Day 4
1
Burpee (No Push Up)
7 Sets
10 Reps
-
2
Mountain Climber
1 Set
1 Set
1 Set
100 Reps
90 Reps
80 Reps
-
-
-
3
Box Jump
3 Sets
15 Reps
-
4
Lateral Box Jump
3 Sets
15 Reps
-
Day 5
1
21s (EZ Bar)
3 Sets
21 Reps
-
2
Bayesian Curl
3 Sets
21 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Cable Fly Low To High
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
6
Lateral Raise (Cable)
2 Sets
12 Reps
-
Day 6
1
JM Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Standing Pullover (Cable)
3 Sets
15 Reps
-
5
Rear Delt Fly (Machine)
1 Set
-