Unleash Your Arm Growth: A 6-Week Protocol Inspired by Legends
- loftonfit
- Jul 17, 2025
- 3 min read
Updated: Dec 22, 2025
As a fitness trainer, I draw inspiration from many greats in the industry. This arm growth protocol is a blend of methods inspired by legends like Dr. Jim Stoppani, Josh Bryant, and Charles Poliquin. I’ve run this program with several clients, and the results have been impressive. Some have added nearly a full inch to their arms in just six weeks.
The Arm Day Plan
For the next six weeks, dedicate one training day each week exclusively to arms. This is your arm day side quest, focusing on biceps and triceps. This isn’t just an arms day; it’s a session that builds so much size that your sleeves might file for unemployment. The mirror may even stop reflecting out of pure intimidation!
You’ll use a strategic rep scheme of 6-12-25, targeting strength, hypertrophy, and muscular endurance in a single workout. Expect massive pumps, increased vascularity, and sleeves that feel tighter each week.
Understanding the Rep Ranges
Remember, the number of reps reflects the intended intensity of the set:
6 Reps = Heavy Load – Use a weight that challenges you to reach 6 reps with perfect form. If you can do more, it’s too light.
12 Reps = Moderate Load – Choose a weight that pushes you to the 12th rep without sacrificing technique.
25 Reps = Light Load – Aim to hit failure close to that 25th rep while maintaining control and form. I prefer a slower tempo to keep tension in the working muscle.
The key is to train near failure while maintaining strict form. That’s how you’ll stimulate real muscle growth.
What Kind of Exercises?
This protocol combines:
Compound lifts
Bodyweight movements
Isolation exercises
Supersets and Compound Sets
Low, Moderate, and High reps
Open and Closed Kinetic Chain Movements
This program is designed to shock your arms into growth. Keep in mind, this isn't a sustainable year-round plan, but for six focused weeks, it will deliver noticeable results if you commit to it.
Track Your Progress
To truly measure your gains, invest in a tape measure before you start. Measure your arms in a flexed position and note exactly where the tape is placed. This way, you can replicate it at the end of the six weeks. Accurate tracking will keep you motivated and highlight the effectiveness of your effort.
6-Week Arm Protocol: Workout Breakdown
This arm day workout is to be performed once per week for six weeks. Follow the structure below exactly to maximize arm growth through varying rep ranges, compound sets, and targeted isolation work. Apply progressive overload each week by increasing the intensity (more weight). Once you master bodyweight pull-ups and dips, add weight plates to a belt to continue progressive overload. If you cannot do a pull-up or a dip, use an assisted dip/pull-up machine at your gym if you have access to one.
A. Heavy Superset – Strength Focus (6 Reps)
A1) Close-Grip Bench Press
Sets: 3
Reps: 6
Rest: 10 seconds before starting A2
A2) Standing Straight Bar Curl
Sets: 3
Reps: 6
Rest: 90 seconds before repeating A1
B. Biceps Compound Set – Open and Closed Kinetic Chain Movements (6–12 Reps)
B1) Supinated Close-Grip Pull-Up (Assisted if needed)
Sets: 3
Reps: 6
Rest: 10 seconds before starting B2
B2) Incline Dumbbell Curl
Sets: 3
Reps: 12
Rest: 90 seconds before repeating B1
C. Isolation Focus – Eccentric Tempo (5–6 Reps)
C) Standing Straight Bar Reverse Curl (Fat Grip if available)
Sets: 3
Reps: 5–6 (focus on slow 3-5 second eccentric)
Rest: 60 seconds Straight Set
D. Triceps Compound Set – Open and Closed Kinetic Chain Movements (6–12 Reps)
D1) Upright Dip (Assisted if needed)
Sets: 3
Reps: 6
Rest: 10 seconds before starting D2
D2) Standing Overhead Cable Triceps Extension (Rope Attachment)
Sets: 3
Reps: 12
Rest: 90 seconds before repeating D1
E. Isolation Focus – Controlled Tempo (10 Reps)
E) Decline Dumbbell Triceps Extension
Sets: 3
Reps: 10 (3-second eccentric)
Rest: 60 seconds
F. Pump Superset – High Rep / Controlled Tempo (25 Reps)
F1) Standing Cable Curl (Straight Bar)
Sets: 3
Reps: 25 (Don't go fast. Use a moderate tempo and focus on keeping tension on the muscle.)
Rest: 10 seconds before starting F2
F2) Triceps Cable Pushdown (Straight Bar)
Sets: 3
Reps: 25 (Don't go fast. Use a moderate tempo and focus on keeping tension on the muscle.)
Rest: 60 seconds before repeating F1
Tips for Success
Maintain proper form, especially during higher-rep and eccentric-focused sets.
Track weights and progress weekly to ensure progressive overload.
Prioritize recovery; this arm day is intense by design.
Don't overlook the importance of proper nutrition.
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