Arm Specialization: 6-Week Bicep & Tricep Program
Dedicated arm training to bring up lagging biceps and triceps. High frequency, high volume, real results.
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Overview
Your arms are not growing because you are throwing in a few curls after back day and calling it done. This 6-week program gives your arms the dedicated attention they need to grow. You will train arms directly 3 times per week while maintaining your other lifts.
The key is hitting biceps and triceps from multiple angles with enough volume to force growth, while keeping your compound lifts in the program so nothing else falls behind.
Schedule
- •Monday: Heavy Arms + Chest
- •Tuesday: Back & Shoulders
- •Wednesday: Rest
- •Thursday: Arm Volume + Legs
- •Friday: Rest
- •Saturday: Arm Pump Day
- •Sunday: Rest
Monday: Heavy Arms + Chest
- •Close-Grip Bench Press: 4x6 (2min rest)
- •Barbell Curl: 4x6 (90s rest)
- •Dumbbell Bench Press: 3x10 (60s rest)
- •Weighted Dips: 3x8 (90s rest)
- •Incline Dumbbell Curl: 3x8 (60s rest)
Tuesday: Back & Shoulders
- •Barbell Row: 4x8 (90s rest)
- •Pull-Ups: 3x8 (90s rest)
- •Overhead Press: 3x8 (90s rest)
- •Face Pulls: 3x15 (45s rest)
- •Lateral Raise: 3x15 (30s rest)
Thursday: Arm Volume + Legs
- •Barbell Back Squat: 4x8 (2min rest)
- •Romanian Deadlift: 3x10 (90s rest)
- •Skull Crushers: 4x10 (60s rest)
- •Hammer Curl: 4x10 (60s rest)
- •Overhead Tricep Extension: 3x12 (45s rest)
- •Concentration Curl: 3x12 per arm (30s rest)
Saturday: Arm Pump Day
- •EZ Bar Curl: 4x12 (45s rest)
- •Rope Pushdown: 4x12 (45s rest)
- •Preacher Curl: 3x10 (45s rest)
- •Overhead Tricep Extension (cable): 3x12 (45s rest)
- •Cross-Body Hammer Curl: 3x10 per arm (30s rest)
- •Diamond Push-Ups: 3xAMRAP (30s rest)
- •Finisher — 21s: 2 sets of barbell curl 21s (7 bottom half, 7 top half, 7 full range)
Progression
Increase weight on heavy movements (Monday) when all reps are completed. Volume and pump days focus on mind-muscle connection and controlled tempo rather than adding load.
Tips for Arm Growth
- •Slow eccentrics: 3 seconds on the lowering portion of every curl and extension
- •Full range of motion: stretch at the bottom, squeeze at the top
- •Do not ego curl — if your whole body is swinging, the weight is too heavy
- •Eat at maintenance or a slight surplus. Arms will not grow in a deficit.
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Message Your CoachFrequently Asked Questions
- What should I know about overview?
- Your arms are not growing because you are throwing in a few curls after back day and calling it done. This 6-week program gives your arms the dedicated attention they need to grow. You will train arms directly 3 times per week while maintaining your other lifts.
- What should I know about progression?
- Increase weight on heavy movements (Monday) when all reps are completed. Volume and pump days focus on mind-muscle connection and controlled tempo rather than adding load.