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6-week arm specialization program

An evidence-based intermediate hypertrophy program focusing on biceps and triceps through structured overreaching and deload phases.

Static — this skill doesn't adapt to your week.

Tags: hypertrophy, arm-training, intermediate, bodybuilding

Tools used

Procedure

Procedure

  1. Assess Eligibility and Integration: Confirm the user is an intermediate trainee. Advise that these two direct arm sessions should be integrated into their existing split (e.g., Upper/Lower or PPL) on non-consecutive days (e.g., Monday and Thursday).

  2. Phase 1: Baseline (Weeks 1-2):

    • Use create_workout to establish the two arm sessions.
    • Prescribe the following exercise library using add_exercise:
      • Biceps: Standing Barbell/EZ Curls (3 sets, 6-8 reps), Incline DB Curls (3 sets, 10-12 reps), Hammer Curls (3 sets, 12-15 reps).
      • Triceps: Close Grip Bench or Dips (3 sets, 6-8 reps), Overhead Cable Extensions (3 sets, 10-12 reps), Cable Press-downs (3 sets, 12-15 reps).
    • Set the RIR (Reps in Reserve) target to 2 for all sets.

  3. Phase 2: Overreach (Weeks 3-4):

    • Increase volume: Add 1 set to the primary movements (EZ Curls and Close Grip Bench/Dips).
    • Increase intensity: Progress load by 2.5%–5% if rep targets were met in Phase 1.
    • Reduce RIR target to 1.
    • For Week 4, add a note to reduce rest intervals for Hammer Curls and Press-downs to 60 seconds to increase metabolic stress.

  4. Phase 3: Deload (Week 5):

    • Reduce volume: Set the number of sets to 50% of the Week 4 volume (e.g., 4 sets become 2).
    • Maintain load: Use the same weights as Week 4.
    • Set RIR target to 3-4 to dissipate fatigue.

  5. Phase 4: Peak (Week 6):

    • Return to high volume (Week 4 levels).
    • Set RIR target to 0-1 (training to or near volitional failure).

  6. Apply Coaching Cues: Use update_note or workout descriptions to provide specific cues:

    • Biceps: "Drive pinkies toward shoulders" (supination) and "Keep elbows behind torso" (Incline Curls).
    • Triceps: "Reach for the wall behind you" (Overhead Ext) and "Lock elbows to ribs" (Press-downs).

  7. Monitor and Adjust: If the user hits the maximum rep range for all prescribed sets in a session, use update_exercise to increase weight for the next session.