Strength & Arms

Program Description

Strength & Arms is an 8–10 week program designed for lifters who want the best of both worlds: big strength in the squat, deadlift, and incline press, and noticeable arm growth that stands out. The structure is simple but effective: every workout begins with focused arm training to prioritize hypertrophy, followed by a strength block built around percentage-based progression on the big compound lifts. This ensures your arms grow while your core lifts steadily climb. Accessory work targets weak points, balances push/pull, and reinforces long-term joint health. The program uses linear progression in the 70–90% range on compounds to build strength without overwhelming fatigue, while arms get higher-volume work to maximize size. A built-in deload lets you recover before either restarting the program or moving into an optional Week 11 max-testing phase. Who it’s for: Lifters who don’t want to choose between bodybuilding and strength training Anyone wanting bigger arms without sacrificing squat, deadlift, and pressing strength Intermediate trainees looking for a focused, efficient 3-day split What you’ll get: 3 arm-focused sessions per week Squat, deadlift, and incline press built with progressive overload Direct shoulder and accessory work for balance and durability A clear path to peak, deload, and test your strength

Program Overview