Arm & Delt Destroyer

Four days of targeted arm and shoulder work. Build those boulders and pythons that demand attention. Sleeves are optional after this program.

IntermediateStandard sessionshypertrophy
Days a week4
Exercises20
Focus3muscles

Who it's for

A 4-day intermediate program with extra work for biceps, triceps and shoulders: 20 exercises across 4 sessions a week.

Focus muscles: Biceps, Triceps, Shoulders. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

4 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Shoulders Heavy

Heavy shoulder work

  1. 1Barbell Overhead Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise
  4. 4Barbell Back Squat
  5. 5Pull-ups

Day 2

Back & Chest

Upper body maintenance

  1. 1Barbell Bench Press
  2. 2Barbell Bent-Over Row
  3. 3Barbell Deadlift
  4. 4Dumbbell Incline Press
  5. 5Lat Pulldown

Day 3

Arms Volume

High volume arm day

  1. 1Barbell Curl
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Hammer Curl
  4. 4Dumbbell Preacher Curl
  5. 5Cable Tricep Pushdown

Day 4

Shoulders & Arms

Shoulder and arm finisher

  1. 1Cable Lateral Raise
  2. 2Cable Face Pull
  3. 3Dumbbell Overhead Tricep Extension
  4. 4Cable Rope Curl
  5. 5Barbell Romanian Deadlift

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Shoulders19.5Optimal
Biceps16.5High
Back15Optimal
Triceps15Optimal
Glutes9Moderate
Lats9Moderate
Chest7.5Maintenance
Hamstrings7.5Moderate
Quadriceps4.5Maintenance
Traps4.5Maintenance
Abs3Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Arm & Delt Destroyer in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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