Original starter · 4 weeks
Arm Focus Upper Lower
Grow bigger arms by training biceps and triceps first on two upper days while legs keep pace.
4weeks
4days a week
16sessions
273working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 63 | 39 | −38% |
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| Total reps | 596 | 359 | −40% |
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| Reps per set | 9.5 | 9.2 | −3% |
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| Average RPE | 7.5 | 6.0 | −20% |
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Week 1
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Curl | 3 × 6-8 | RPE 7 | 02:30 |
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| Close-Grip Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
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| Chin-Up | 3 × 8-10 | RPE 7 | 02:00 |
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| Seated Dumbbell Shoulder Press | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Incline Dumbbell Curl | 2 × 12-15 | RPE 8 | 01:00 |
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| Overhead Cable Triceps Extension | 2 × 12-15 | RPE 8 | 01:00 |
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| Cable Lateral Raise | 2 × 15-20 | RPE 8 | 00:45 |
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LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
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| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
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| Lying Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
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| Standing Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
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| Cable Crunch | 2 × 10-12 | RPE 7 | 01:00 |
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UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 7 | 02:30 |
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| Seated Cable Row | 3 × 8-10 | RPE 7 | 02:00 |
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| Preacher Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Skull Crusher | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Hammer Curl | 2 × 12-15 | RPE 8 | 01:00 |
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| Cable Triceps Pushdown | 2 × 15-20 | RPE 8 | 00:45 |
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| Cable Curl | 2 × 15-20 | RPE 8 | 00:45 |
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LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 6-8 | RPE 7 | 02:30 |
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| Barbell Hip Thrust | 3 × 8-10 | RPE 7 | 02:00 |
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| Dumbbell Walking Lunge | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Seated Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
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| Seated Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
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Week 2
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Curl | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Close-Grip Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Chin-Up | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Incline Dumbbell Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 15-20 | RPE 9 | 00:45 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Preacher Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Skull Crusher | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Hammer Curl | 3 × 12-15 | RPE 9 | 01:00 |
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| Cable Triceps Pushdown | 3 × 15-20 | RPE 9 | 00:45 |
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| Cable Curl | 3 × 15-20 | RPE 9 | 00:45 |
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LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 8 | 02:00 |
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| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Seated Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
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| Seated Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
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Week 3
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Curl | 4 × 6-8 | RPE 9 | 02:30 |
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| Close-Grip Bench Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Chin-Up | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Incline Dumbbell Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 8 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Preacher Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Skull Crusher | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Hammer Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15-20 | RPE 9.5 | 00:45 |
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| Cable Curl | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 9 | 01:30 |
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| Seated Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
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| Seated Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
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Week 4
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Curl | 2 × 6-8 | RPE 5.5 | 02:30 |
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| Close-Grip Bench Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Chin-Up | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Incline Dumbbell Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Cable Lateral Raise | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Lying Leg Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Standing Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
|---|
| Cable Crunch | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Seated Cable Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Preacher Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Skull Crusher | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Hammer Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
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| Cable Triceps Pushdown | 1 × 15-20 | RPE 6.5 | 00:45 |
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| Cable Curl | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Barbell Hip Thrust | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Seated Leg Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
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| Seated Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
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