Arm Blaster

Sleeve-busting arm and boulder shoulder specialization. Get those pythons and cannonballs that demand respect. Warning: May require new shirts.

BeginnerShort sessionshypertrophy
Days a week3
Exercises18
Focus3muscles

Who it's for

A 3-day beginner program with extra work for biceps, triceps and shoulders: 18 exercises across 3 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

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

Day 1

Shoulders & Triceps

Heavy shoulder work with tricep volume

  1. 1Barbell Overhead Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise
  4. 4Barbell Close-Grip Bench Press
  5. 5Cable Tricep Pushdown
  6. 6Barbell Back Squat

Day 2

Back & Legs

Maintenance for back and legs

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Leg Press
  4. 4Barbell Romanian Deadlift
  5. 5Barbell Bench Press
  6. 6Cable Row

Day 3

Arms Volume

High volume arm destruction

  1. 1Barbell Curl
  2. 2Dumbbell Hammer Curl
  3. 3Cable Rope Curl
  4. 4Dumbbell Overhead Tricep Extension
  5. 5Cable Lateral Raise
  6. 6Cable Face Pull

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
Shoulders18Optimal
Triceps13.5Optimal
Back12Moderate
Biceps12Optimal
Glutes12Optimal
Hamstrings9Moderate
Quadriceps7.5Maintenance
Chest4.5Maintenance
Lats4.5Maintenance
Abs3Maintenance
Traps3Maintenance
Forearms1.5Maintenance

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Run this program free.

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

Start training freeCompare the plans