4 Days ArmHypertrophy

Elevate your arm game with the 4 Days Arm Hypertrophy program, designed for those serious about building muscle over 12 weeks. This structured plan incorporates four dedicated training days each week, focusing on compound and isolation movements to maximize growth. Expect a mix of barbell and dumbbell exercises, targeting all major muscle groups for balanced development. With a full gym setup, you'll have the tools to push your limits and achieve impressive results. Get ready to sculpt your arms and transform your physique!

**4 Days ArmHypertrophy** is a comprehensive 12-week program designed to maximize arm muscle growth through a structured routine. With 48 training days, this program emphasizes hypertrophy-focused exercises, including variations of bench presses, curls, and tricep extensions, ensuring a balanced approach to both biceps and triceps development. Each session incorporates progressive overload principles, challenging your muscles with increasing intensity to promote strength and size. Get ready to sculpt your arms and achieve your fitness goals with this dedicated training plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Leg Day

Bench Press (Barbell)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Barbell Row

Overhead Tricep Extension (Dumbbell)

Bicep Curl (Cable)

Upper

Incline Bench Press (Smith Machine)

Wide Grip Lat Pulldown

Dumbbell Row

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Tricep Pushdown (Cable)

Hammer Curl

Bench Press (Close Grip)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Arms

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