Arm Specialization Block
6-week intermediate arm-focused block. Direct biceps and triceps work 4 times per week with maintenance on other body parts. Build sleeves.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Volume
Unlock Arm Specialization Block in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week arm specialization for the lifter wanting bigger biceps and triceps. Direct arm work hits 4 times per week — heavy compound (close-grip bench, weighted chins), volume isolation (curls, extensions), and a dedicated arm pump day. Other body parts run in maintenance mode.
Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy compound + arms. Tue: Light push + arms volume. Thu: Light pull + arms volume. Fri: Pure arm pump. Six weeks linear progression — expect noticeable arm growth if recovery and nutrition are dialed.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓4 training days per week
- ✓12 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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