8 Week Above Average Arm Program

8-Week Arm Emphasis Program

If your biceps and triceps have been stubborn or lagging behind, this program is designed to help you finally add noticeable size and shape to your arms.

This 8-week program includes 5 training days per week, training the entire body but with a strong emphasis on arm development. The structure prioritizes direct arm work through a variety of exercises, equipment, and rep ranges to fully train the biceps and triceps from every angle.

Program Focus

• Balanced full-body training with targeted arm specialization
• Progressive overload through increased load, reps, or control
• Exercise selection designed to improve the mind–muscle connection and arm density

Over 8 weeks, you’ll be training the arms frequently enough to stimulate growth while managing fatigue. The focus is on consistency, effort, and measurable progress.

Nutrition & Recovery

For best results, your nutrition needs to match the training demands.
Adequate calories and protein intake are key to recovery and muscle growth. The program provides the training blueprint, you supply the discipline and consistency to grow.

Stay on track, train hard, and by the end of the 8 weeks, you’ll have stronger, fuller, and better-developed arms.

Requirements

You’ll need access to a gym with standard equipment to complete this program.