Arms focus (gym)

A focus block: run it for 6-8 weeks. Biceps, triceps and forearms get two sessions a week (about 16 hard sets), with a lower-body day and a little chest and back work to keep the rest of you ticking over.

Level: Intermediate
Days a week: 3 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Arms

The weekly sessions

Arms A and push

Exercise	Sets × reps	Rest	Technique
Bench press	3 × 8	120 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Triceps pushdown	3 × 10	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Hammer curl	3 × 10	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.
Overhead triceps extension	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Legs and core

Exercise	Sets × reps	Rest	Technique
Leg press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Romanian deadlift	3 × 8	120 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Calf raise	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Arms B and pull

Exercise	Sets × reps	Rest	Technique
Lat pulldown	3 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Seated cable row	3 × 10	90 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Cable curl	3 × 10	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.
Lying triceps extension	3 × 10	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Wrist curl	2 × 15	45 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

How to progress

Use double progression: add a rep per set each week within the range, then the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); the target muscle should feel worked, not wrecked. The rest of the body stays at maintenance volume on purpose, so do not add sets there.

Easier weeks

Take an easier week (about half the sets, same weights, stopping at RPE 6) in week 4 and after week 8, or earlier if your joints ache or your lifts drop for two sessions. After the block, switch to a general programme for a few weeks before repeating it.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.