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Original starter · 4 weeks

Arm and Delt Specialization

Five days that raise biceps, triceps and side delt volume each week while legs and back hold steady on maintenance work.

Open editable programStart blank
4weeks
5days a week
20sessions
353working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 4.

MeasureWeek 1Week 4Change
Working sets8460−29%
Total reps846612−28%
Reps per set10.110.2+1%
Average RPE7.96.7−15%

Week 1

DAY 1 - MON - Push and Triceps

ExerciseSets × repsEffort / loadRest
Close-Grip Bench Press3 × 6-8RPE 7.52:30
Seated Dumbbell Shoulder Press3 × 8-10RPE 7.52:00
Dumbbell Lateral Raise4 × 12-20RPE 8.50:45
EZ-Bar Skull Crusher3 × 10-12RPE 81:15
Cable Triceps Pushdown3 × 12-15RPE 8.51:00

DAY 2 - TUE - Lower Maintenance

ExerciseSets × repsEffort / loadRest
Back Squat3 × 8-10RPE 72:00
Romanian Deadlift3 × 8-10RPE 72:00
Leg Extension2 × 12-15RPE 7.51:00
Lying Leg Curl2 × 12-15RPE 7.51:00
Standing Calf Raise2 × 12-15RPE 7.51:00

DAY 3 - WED - Arms and Delts

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Curl3 × 10-12RPE 81:15
Overhead Cable Triceps Extension3 × 10-12RPE 81:15
Cable Lateral Raise · per side4 × 12-20RPE 8.50:45
Preacher Curl3 × 12-15RPE 8.51:00
Dumbbell Skull Crusher3 × 12-15RPE 8.51:00
Rear Delt Fly4 × 12-20RPE 8.50:45

DAY 4 - FRI - Pull and Biceps

ExerciseSets × repsEffort / loadRest
Weighted Chin-Up3 × 6-8RPE 7.52:30
Seated Cable Row3 × 8-10RPE 7.52:00
Face Pull2 × 12-15RPE 7.51:00
Barbell Curl3 × 10-12RPE 81:15
Hammer Curl3 × 12-15RPE 8.51:00

DAY 5 - SAT - Upper Pump

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press3 × 8-10RPE 7.52:00
Lat Pulldown3 × 8-10RPE 7.52:00
Machine Shoulder Press3 × 8-10RPE 7.52:00
Cable Lateral Raise · per side4 × 12-20RPE 8.50:45
Cable Curl3 × 12-15RPE 8.51:00
Cable Triceps Pushdown3 × 10-12RPE 81:15
Leg Press3 × 8-10RPE 72:00

Week 2

DAY 1 - MON - Push and Triceps

ExerciseSets × repsEffort / loadRest
Close-Grip Bench Press3 × 6-8RPE 82:30
Seated Dumbbell Shoulder Press3 × 8-10RPE 82:00
Dumbbell Lateral Raise5 × 12-20RPE 90:45
EZ-Bar Skull Crusher4 × 10-12RPE 8.51:15
Cable Triceps Pushdown4 × 12-15RPE 91:00

DAY 2 - TUE - Lower Maintenance

ExerciseSets × repsEffort / loadRest
Back Squat3 × 8-10RPE 72:00
Romanian Deadlift3 × 8-10RPE 72:00
Leg Extension2 × 12-15RPE 81:00
Lying Leg Curl2 × 12-15RPE 81:00
Standing Calf Raise2 × 12-15RPE 81:00

DAY 3 - WED - Arms and Delts

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Curl4 × 10-12RPE 8.51:15
Overhead Cable Triceps Extension4 × 10-12RPE 8.51:15
Cable Lateral Raise · per side5 × 12-20RPE 90:45
Preacher Curl4 × 12-15RPE 91:00
Dumbbell Skull Crusher4 × 12-15RPE 91:00
Rear Delt Fly5 × 12-20RPE 90:45

DAY 4 - FRI - Pull and Biceps

ExerciseSets × repsEffort / loadRest
Weighted Chin-Up3 × 6-8RPE 82:30
Seated Cable Row3 × 8-10RPE 82:00
Face Pull2 × 12-15RPE 81:00
Barbell Curl4 × 10-12RPE 8.51:15
Hammer Curl4 × 12-15RPE 91:00

DAY 5 - SAT - Upper Pump

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press3 × 8-10RPE 82:00
Lat Pulldown3 × 8-10RPE 82:00
Machine Shoulder Press3 × 8-10RPE 82:00
Cable Lateral Raise · per side5 × 12-20RPE 90:45
Cable Curl4 × 12-15RPE 91:00
Cable Triceps Pushdown4 × 10-12RPE 8.51:15
Leg Press3 × 8-10RPE 72:00

Week 3

DAY 1 - MON - Push and Triceps

ExerciseSets × repsEffort / loadRest
Close-Grip Bench Press3 × 6-8RPE 8.52:30
Seated Dumbbell Shoulder Press3 × 8-10RPE 8.52:00
Dumbbell Lateral Raise6 × 12-20RPE 9.50:45
EZ-Bar Skull Crusher5 × 10-12RPE 91:15
Cable Triceps Pushdown4 × 15-20RPE 9.51:00

DAY 2 - TUE - Lower Maintenance

ExerciseSets × repsEffort / loadRest
Back Squat3 × 10RPE 7.52:00
Romanian Deadlift3 × 10RPE 7.52:00
Leg Extension3 × 12-15RPE 81:00
Lying Leg Curl3 × 12-15RPE 81:00
Standing Calf Raise3 × 12-15RPE 81:00

DAY 3 - WED - Arms and Delts

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Curl5 × 10-12RPE 91:15
Overhead Cable Triceps Extension5 × 10-12RPE 91:15
Cable Lateral Raise · per side6 × 12-20RPE 9.50:45
Preacher Curl4 × 15-20RPE 9.51:00
Dumbbell Skull Crusher4 × 15-20RPE 9.51:00
Rear Delt Fly6 × 12-20RPE 9.50:45

DAY 4 - FRI - Pull and Biceps

ExerciseSets × repsEffort / loadRest
Weighted Chin-Up3 × 6-8RPE 8.52:30
Seated Cable Row3 × 8-10RPE 8.52:00
Face Pull3 × 12-15RPE 81:00
Barbell Curl5 × 10-12RPE 91:15
Hammer Curl4 × 15-20RPE 9.51:00

DAY 5 - SAT - Upper Pump

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press3 × 8-10RPE 8.52:00
Lat Pulldown3 × 8-10RPE 8.52:00
Machine Shoulder Press3 × 8-10RPE 8.52:00
Cable Lateral Raise · per side6 × 12-20RPE 9.50:45
Cable Curl4 × 15-20RPE 9.51:00
Cable Triceps Pushdown5 × 10-12RPE 91:15
Leg Press3 × 10RPE 7.52:00

Week 4

DAY 1 - MON - Push and Triceps

ExerciseSets × repsEffort / loadRest
Close-Grip Bench Press2 × 6RPE 6.52:30
Seated Dumbbell Shoulder Press2 × 8RPE 6.52:00
Dumbbell Lateral Raise3 × 12-15RPE 70:45
EZ-Bar Skull Crusher2 × 10RPE 71:15
Cable Triceps Pushdown2 × 12RPE 71:00

DAY 2 - TUE - Lower Maintenance

ExerciseSets × repsEffort / loadRest
Back Squat2 × 8RPE 62:00
Romanian Deadlift2 × 8RPE 62:00
Leg Extension2 × 12RPE 6.51:00
Lying Leg Curl2 × 12RPE 6.51:00
Standing Calf Raise2 × 12RPE 6.51:00

DAY 3 - WED - Arms and Delts

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Curl2 × 10RPE 71:15
Overhead Cable Triceps Extension2 × 10RPE 71:15
Cable Lateral Raise · per side3 × 12-15RPE 70:45
Preacher Curl2 × 12RPE 71:00
Dumbbell Skull Crusher2 × 12RPE 71:00
Rear Delt Fly3 × 12-15RPE 70:45

DAY 4 - FRI - Pull and Biceps

ExerciseSets × repsEffort / loadRest
Weighted Chin-Up2 × 6RPE 6.52:30
Seated Cable Row2 × 8RPE 6.52:00
Face Pull2 × 12RPE 6.51:00
Barbell Curl2 × 10RPE 71:15
Hammer Curl2 × 12RPE 71:00

DAY 5 - SAT - Upper Pump

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press2 × 8RPE 6.52:00
Lat Pulldown2 × 8RPE 6.52:00
Machine Shoulder Press2 × 8RPE 6.52:00
Cable Lateral Raise · per side3 × 12-15RPE 70:45
Cable Curl2 × 12RPE 71:00
Cable Triceps Pushdown2 × 10RPE 71:15
Leg Press2 × 8RPE 62:00