If you’re serious about building bigger, stronger arms — biceps that pop and triceps that fill your sleeves — then you need more than just random curls and dips. You need a structured, science-backed weekly training plan that progressively overloads your muscles and gives them time to grow.
In this article, I’ll guide you through a 7-day weekly workout split specifically designed to target your arms — while keeping your body balanced, joints healthy, and recovery optimal. Whether you’re training at home or in the gym, this plan will work if you work it.
⚙️ How This Plan Works
- Goal: Hypertrophy (muscle growth) focused on arms
- Duration: 6–8 weeks before switching up stimuli
- Training split: 5 training days, 2 active rest days
- Core principles:
- Progressive overload
- Time under tension
- Variety of angles and tempos
- Recovery and nutrition integration
📅 Weekly Workout Breakdown
Day 1 – Push Day (Triceps Focus)
Primary focus: Chest + Shoulders + Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Close-Grip Bench Press | 4 | 8–10 |
| Overhead Dumbbell Triceps Extension | 3 | 10–12 |
| Dips (Weighted or Bodyweight) | 3 | AMRAP |
| Cable Rope Pushdowns | 4 | 12–15 |
| Lateral Raises | 3 | 12–15 |
🔥 Tips: On push days, prioritize good elbow positioning. Overhead triceps movements hit the long head, which gives the triceps size and depth.
Day 2 – Pull Day (Biceps Focus)
Primary focus: Back + Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Rows | 4 | 8–10 |
| Chin-Ups | 3 | AMRAP |
| Barbell Bicep Curls | 4 | 10 |
| Hammer Curls | 3 | 10–12 |
| Concentration Curls | 3 | 12–15 |
💡 Mind-Muscle: Focus on slow eccentric (lowering phase) on curls to maximize muscle damage (and growth!).
Day 3 – Active Rest / Light Cardio + Mobility
- 30–45 minutes of light cardio (e.g. walk, cycling, swimming)
- 15–20 minutes of mobility work: shoulders, elbows, wrists
- Foam rolling or massage gun
- Optional: light resistance band work for blood flow
🌿 Why?: Active recovery enhances nutrient delivery and reduces soreness while helping maintain momentum.
Day 4 – Arm Isolation Day (Direct Arm Attack!)
Only arms. All volume. High intensity.
| Exercise | Sets | Reps |
|---|---|---|
| Superset: EZ Bar Curl + Skull Crushers | 4 | 10 each |
| Alternating Dumbbell Curls | 3 | 12 |
| Cable Triceps Kickbacks | 3 | 15 |
| Preacher Curls | 3 | 12 |
| Triceps Rope Overhead Extension | 3 | 12–15 |
| Finisher: 21s (biceps curl variation) | 2 | Full |
🔄 Supersets & dropsets keep the arms under constant tension = growth!
Day 5 – Lower Body (Legs + Core)
Yes, you still need to train legs! Balanced hormone production and injury prevention start from the ground up.
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 6–8 |
| Romanian Deadlifts | 3 | 10 |
| Walking Lunges | 3 | 12 each leg |
| Hanging Leg Raises | 3 | 15 |
| Plank | 3 | 1 min hold |
🚨 Skipping leg day can impact your overall growth and symmetry!
Day 6 – Pull/Push Combo (Light Arms & Upper Body)
A low-volume pump session to maintain intensity without overloading.
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 3 | 12 |
| Wide-Grip Pull-Ups | 3 | AMRAP |
| Cable Curls | 2 | 15 |
| Triceps Dips | 2 | 15 |
| Face Pulls | 3 | 15 |
Day 7 – Rest or Yoga + Hydration + Stretch
Completely off or add 20–30 minutes of gentle yoga/stretching. Focus on:
- Forearms
- Shoulders
- Neck & spine alignment
- Deep breathing (2–5 minutes)
🧪 Nutrition for Arm Growth
You can’t out-train a bad diet. Here’s your muscle-gain nutrition checklist:
- Protein: 2.0–2.2g per kg bodyweight
- Carbs: Focus pre- and post-workout (rice, oats, fruits)
- Fats: Healthy fats (avocado, olive oil, nuts) for hormones
- Hydration: 3–4 liters water daily
- Supplements (optional): Creatine monohydrate, whey protein, BCAAs
🧠 Final Thoughts
Building arms takes more than just doing curls every day. You need a smart training structure, consistent progressive overload, and solid recovery. This plan is designed to help you grow — not just train hard, but train smart.
Be patient, fuel your body right, and show up. The results will speak for themselves 🔥
