Strength & Arms

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Hammer Curl (Cable)

Single Arm Tricep Extension (Cable)

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Shrug (Dumbbell)

Deadlift

Incline Curl (Dumbbell)

Dip (Bodyweight)

Reverse Bicep Curl (EZ Bar)

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Press

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Forearm Flexor Curl (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Squat

Foundation

Build

Strength

Peak Strength

only do if feel good

Deload

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