Built to Roll: 4-Day Big Arm Blueprint

Unleash your potential with the Built to Roll: 4-Day Big Arm Blueprint, an 18-week program designed to sculpt impressive arms while enhancing overall upper and lower body strength. This program combines targeted machine and free weight exercises, including chest presses, tricep pushdowns, and chin-ups, structured over four days each week. Experience progressive overload and maximize your gains with a focus on intensity and technique, ensuring you build muscle effectively and safely. Get ready to roll up your sleeves and transform your physique!

A hybrid program for grapplers who want to look as good as they move.
4 days a week. Big arms. Strong back. No BS.

Built to match the cost of training jiu-jitsu, this plan blends strength, targeted aesthetics, and low-back resilience.

You’ll train smart, recover better, and grow where it counts.

Perfect for those who want size, symmetry, and raw power.



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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Machine)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Upper1

Hack Squat

Seated Row (Cable)

Back Extension

Lying Leg Curl

Leg Extension

Standing Calf Raise

Abs Crunch (Machine)

Lower

Shoulder Press (Machine)

Chin-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Reverse Bicep Curl (EZ Bar)

Upper2

Leg Press

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Lower+Arms

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