A lot of trainees want big arms, but what most of them do not know is that you need to put on about 15 pounds of muscle all over your body in order to put on just a half inch of mass on your arms. Well, actually I don’t know the exact ratio, but think about it for a second. Have you ever seen a guy with big arms not be a big guy over all? Just imagine someone with big arms, but no chest, back, shoulders, or legs to speak of.
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My suggestion is to start off with a full body routine, then steadily transition to a split body program so you can specialize on your arms further. Here is a sample template to help you out:
Months 1-3: Full body workout
- Start off with a basic full body workout routine, performing it 2-3 days per week. If you’re performing a full body routine more than three days per week, then it is wise to have multiple full body routines so that you are not performing the same exercises on an incredible high frequency
Months 3-6: Upper/Lower Split
- After three months of full body workouts, split your body in half. Train your upper body on one day, and train your lower body on the second day. You can use a 2-day, 3-day, o 4 day split with this program
- In order to complete a three-day split, you can perform an Upper Body workout on Monday and Friday, and a lower body workout on Wednesday. In the following week, switch it up and perform a Lower Body workout on Monday and Friday, and a upper Body workout on Wednesday.
Months 7-9: Push/Pull/Legs
- Push means that you perform an upper body exercise which requires you “pushing” something away from the body. Examples include push ups and bench press. Pull means that you perform an upper body exercise which requires you “pulling” something away from the body. Examples include pull ups and bent over row.
- On the third day, work your lower body. The suggestion is to use a different workout than you did in months 3-6.
Months 10-12: Arms/Back/Chest/Legs
- It’s finally time to specialize. Start the week off with the muscle group you’re targeting, which arms. This workout should comprise of two to three isolation exercises for the biceps and triceps.
- Second and third day will involve training the back and chest. You will probably using many of the similar exercise from your push and pull workouts.
- Once again, on the last day with legs, design a different workout other than the ones that you have been performing thus far.
As you can see, this is a year-long program. I’m not going to sit here and lie to you about building muscle. It takes time. There is no short-cut path to building incredible arms in six weeks. This program is for those that want to train and eat the right way. For the rest of you, go pick up a bodybuilding magazine.
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