As the name states, this program is designed to make your arms grow. It uses tried-and-true movements combined with varying progressions to force muscle growth in the biceps, triceps, and shoulder.
It’s important to note that hypertrophy will really only occur in athletes that have been training consistently for 3 or more months. There is no shortcut.
This program is not a stand-alone program; each session will take only 15-20 minutes. We recommend combining it with another program – can be strength, work capacity, or endurance – and tack the arm hypertrophy work after the completion of the other program’s session.
Suggested Programs Prior
Suggested Programs After
Suggested training frequency
- 4 days per week
- Plates, metal or bumper
- Squat Rack
Program Questions: Coach@Atomic-Athlete.com