Familiar · 4 days a week

Arm Focus

Extra curl and triceps sets on upper days, two sets a lift on leg days.

Upper days add direct biceps and triceps work after the main press and pull, with preacher and incline curls for different angles. Lower days keep two sets per lift. Needs: A barbell, bench, EZ bar, cables, machines and dumbbells.

  • You want bigger arms
  • Four gym days with cables, dumbbells and an EZ bar

Not the right fit if your legs are your priority. Glute Focus or Bodybuilding gives them more.

More weekly sets built more muscle in a 2026 meta-analysis, with smaller gains as sets climb. This plan gives the arms more sets and the legs fewer. Weekly sets and frequency: 2026 dose-response meta-analysis

Your week

  1. Mon
    Upper Body7 exercises · about 64 min
    Exercises
    • Close-grip bench press2 × 6–10
    • Lat pulldown2 × 8–12
    • EZ-bar preacher curl2 × 8–12
    • Overhead triceps extension2 × 10–15
    • Incline dumbbell curl2 × 8–12
    • Cable triceps pushdown2 × 10–15
    • Cable lateral raise2 × 10–20
  2. Tue
    Lower Body5 exercises · about 40 min
    Exercises
    • Leg press2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Seated hamstring curl2 × 10–15
    • Leg extension2 × 10–15
    • Standing calf raise2 × 10–20
  3. Wed
    Rest
  4. Thu
    Upper Body7 exercises · about 64 min
    Exercises
    • Close-grip bench press2 × 6–10
    • Lat pulldown2 × 8–12
    • EZ-bar preacher curl2 × 8–12
    • Overhead triceps extension2 × 10–15
    • Incline dumbbell curl2 × 8–12
    • Cable triceps pushdown2 × 10–15
    • Cable lateral raise2 × 10–20
  5. Fri
    Lower Body5 exercises · about 40 min
    Exercises
    • Leg press2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Seated hamstring curl2 × 10–15
    • Leg extension2 × 10–15
    • Standing calf raise2 × 10–20
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    Same arm work, with more weight on any curl or extension where every set reached the top of the range.

    56 working sets a week, up from 48.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.