Abdulrahman’s hypertrophy program

A program with emphasis on making you look like you lift, even in day to day life, not just at the beach. 

This is a program specifically designed to grow one’s arms, but that does not mean it is lacking on chest or back either.  In fact this program also happens to be a great chest and back builder as well, though the days WILL be grueling.

You will find the greatest gains in your arms with this program. Ever tried a traditional PPL split but found yourself inflicted with the accursed spider physique? Well then you’ve found the right place. This program is guaranteed to make those stubborn bad boys finally budge, getting you one stop closer to the promised land, Armhalla

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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

Make sure to take at least half of your total sets to failure (as in true muscle failure)


Bicep Curl (Cable)

Hammer Curl (Cable)

Preacher Curl (Barbell)

Overhead Tricep Extension (Cable)

Single Arm Overhead Tricep Extension

Face Pull

Lateral Raise (Cable)

Cable Crunch

Arm day

Bench Press (Barbell)

Pec Deck (Machine)

Incline Chest Press (Machine)

Lat Pulldown (Close Grip)

Seated Row (Machine)

T-Bar Row

Pullover (Dumbbell)

Chest and Back

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Leg Raise (Captain's Chair)

Legs + lower back

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