Male
Build Arms
At a glance
- Weeks
- 16
- Days a week
- 4–5
- Minutes a session
- 60
- Level
- Intermediate–Advanced
- Where
- Gym or home
A hypertrophy program training all key muscle groups with greater emphasis on biceps and triceps, using higher volume and frequency. Build those guns.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Men who consider arms a weak point.
What makes it different?
Higher training volume/frequency specifically for biceps and triceps, while other muscle groups still get optimal volume.
Primary Goal
Muscle building (hypertrophy), arm-specialised.
Description
A full-body hypertrophy program with added emphasis on biceps and triceps. You'll follow the same foundational structure as BUILD Balanced, with targeted adjustments to increase arm training frequency and priority.
Arms are trained 3x per week, often earlier in sessions to maximise intent and output. This approach supports focused development without compromising overall progress. Recommended for lifters looking to bring up arm size or overcome plateaus in upper body aesthetics.
Difficulty
Best for intermediate to advanced lifters
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Bias towards arms exercise volume
Schedule
2 training splits available
- 5 days: 3 upper / 2 lower
- 4 days: 3 upper / 1 lower
Training split
16 weeks, in 4 four-week phases
- Upper body
- Lower body
- Rest
- Upper body
- Lower body
- Rest
- Upper body
- Upper body
- Lower body
- Upper body
- Rest
- Rest
- Upper body
- Rest
An example week. Move the sessions to the days that suit you.
