Arms Race

Four days of strategic arm annihilation. Your biceps and triceps will have no choice but to grow. Warning: May require new wardrobe.

IntermediateStandard sessionshypertrophy
Days a week4
Exercises18
Focus2muscles

Who it's for

A 4-day intermediate program with extra work for biceps and triceps: 18 exercises across 4 sessions a week.

Focus muscles: Biceps, Triceps. 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

Arms Heavy

Heavy arm work

  1. 1Barbell Curl
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Hammer Curl
  4. 4Dumbbell Overhead Tricep Extension

Day 2

Legs & Back

Non-arm work

  1. 1Barbell Back Squat
  2. 2Barbell Deadlift
  3. 3Pull-ups
  4. 4Leg Press

Day 3

Arms Volume

High volume arms

  1. 1Cable Rope Curl
  2. 2Cable Tricep Pushdown
  3. 3Dumbbell Preacher Curl
  4. 4Dips
  5. 5Cable Hammer Curl

Day 4

Upper with Arms

Upper body with arm focus

  1. 1Barbell Bench Press
  2. 2Barbell Bent-Over Row
  3. 3Barbell Curl
  4. 4Cable Overhead Tricep Extension
  5. 5Dumbbell Concentration Curl

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
Biceps24Excessive
Triceps16.5High
Back9Maintenance
Glutes9Moderate
Chest7.5Maintenance
Quadriceps7.5Maintenance
Hamstrings6Moderate
Lats6Maintenance
Shoulders4.5Maintenance
Forearms3Maintenance
Traps3Maintenance
Abs1.5Maintenance

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Run this program free.

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

Start training freeCompare the plans