MUSCLE GAIN · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
30 Days to Bigger Arms workout program
A 30-day arms-emphasis program with five workouts a week. Two heavy compound days plus two dedicated arm days drive biceps and triceps growth, with one leg day to keep the lower body honest. Who this is for: lifters who already know the basics and want a focused arms cycle.
30-week block · sessions repeat each week
The workouts
Day 1 — Heavy Push
- Bench Press (Barbell)3 × 8
- Overhead Press (Barbell)3 × 8
- Incline Bench Press (Dumbbell)3 × 10
- Triceps Dip (Weighted)3 × 10
- Lateral Raise (Dumbbell)3 × 12
Day 2 — Heavy Pull
- Bent Over Row (Barbell)3 × 8
- Pull Up (Weighted)3 × 6
- Bicep Curl (Barbell)3 × 10
- Hammer Curl (Dumbbell)3 × 10
- Face Pull3 × 15
Day 3 — Biceps Focus
- Preacher Curl (Barbell)3 × 10
- Bicep Curl (Dumbbell)3 × 10
- Concentration Curl3 × 12
- Cross Body Hammer Curl3 × 12
- Reverse Curl (Dumbbell)3 × 12
- 21s Bicep Curl2 × 21
Day 4 — Legs
- Squat (Barbell)3 × 8
- Romanian Deadlift (Barbell)3 × 10
- Leg Press (Machine)3 × 12
- Leg Extension (Machine)3 × 12
- Calf Press (Machine)3 × 15
Day 5 — Triceps Focus
- Bench Press - Close Grip (Barbell)3 × 8
- JM Press (Barbell)3 × 10
- Overhead Triceps Extension (Cable)3 × 12
- Triceps Pushdown3 × 12
- Triceps Kickback (Dumbbell)3 × 12
- Bench Dip2 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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