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arm specialization program

Arm Specialization Program

Free arm specialization program with biceps and triceps focused training, 4-week add-on structure, PDF/Excel downloads, and Gym Log import.

Level
Beginner to Intermediate
Goal
Add focused biceps and triceps volume for arm growth over 4 weeks.
Frequency
2 dedicated arm sessions per week, or added after upper-body days.
Equipment
Dumbbells, cable station or bands, bench, and optional EZ bar.
BeginnerHome Gym

This arm specialization program is a 4-week add-on for lifters who want more focused biceps and triceps work without abandoning their main routine. It adds targeted arm volume, repeatable exercise selection, and clear progression targets.

Because arm training responds well to consistent volume and small improvements, logging helps. Track reps, pumps, and loads in Gym Log so you can see whether your curls, extensions, and close-grip pressing are improving over the block.

Weekly schedule

This arm specialization program is organized as a 2 dedicated arm sessions per week, or added after upper-body days. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Arm Day A

Starts on your chosen date

Heavy curl and triceps extension emphasis

  • EZ Bar Curl or Barbell Curl — 4 x 8-10
  • Close-Grip Bench Press — 4 x 6-10
  • Incline Dumbbell Curl — 3 x 10-12
  • Cable Triceps Pressdown — 3 x 10-15
  • Hammer Curl — 2 x 12-15

Arm Day B

3 days later

Higher-rep biceps and triceps volume

  • Preacher Curl or Concentration Curl — 3 x 10-12
  • Overhead Cable or Dumbbell Triceps Extension — 3 x 10-15
  • Cable Curl — 3 x 12-15
  • Skull Crusher — 3 x 8-12
  • Reverse Curl — 2 x 12-15

Why this template works

  • Targets a popular search intent without requiring a full program reset.
  • Easy to add to existing splits.
  • Creates repeat visits for users running a 4-week block.
  • Great for PDF/Excel downloads and app tracking.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

  • Lifters who want bigger arms.
  • Users already following a general strength or hypertrophy plan.
  • People who want a short focused add-on program.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

  1. Import the workout in one click.
  2. Log your sets and reps as you train.
  3. Track progression week over week.
  4. Never lose your workout history again.
Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

  • Do not turn every arm set into a sloppy max effort set.
  • Use full range of motion and control the lowering phase.
  • Add this after upper-body workouts or on separate short sessions.

Frequently asked questions

Can I add this arm program to another workout plan?

Yes. This is designed as an add-on. Start with two arm-focused sessions per week and reduce volume if elbows or recovery become an issue.

How long should I run an arm specialization block?

Four weeks is a practical starting point. After that, return to normal volume or repeat if recovery is still good.