The 6-Week Arm Day Workout Side Quest for Massive Guns

loftonfit
Jul 17
4 min read

Updated: Jul 25

As a fitness trainer, I draw inspiration from many of the 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 nothing short of impressive, some adding nearly a full inch to their arms in just six weeks.

What’s the Plan?

For the next six weeks, you’ll dedicate one training day each week exclusively to arms. That’s right, this is your arm day side quest, and it’s all about biceps and triceps. This isn’t just arms day. It’s the kind of session that builds so much size your sleeves file for unemployment, and the mirror stops reflecting out of pure intimidation!

You’ll be using a strategic rep scheme of 6-12-25, which targets strength, hypertrophy, and muscular endurance in a single workout. Also, you will use a combination of supersets and compound sets. Expect massive pumps, increased vascularity, and sleeves that feel tighter by the week.

Understanding the Rep Ranges

Remember, the number of reps also reflects the intended intensity of the set:

6 Reps = Heavy Load – You should be using 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, but again, without sacrificing technique or form.
25 Reps = Light Load– You should be hitting failure close to that 25th rep, maintaining control and form the whole way through. I prefer to use a slower tempo to focus on maintaining tension in the working muscle.

The key is to train to 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

Learn more about open and closed kinetic chain movements here.

It’s 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, I recommend investing in a tape measure before you start. Measure your arms in a flexed position and note exactly where the tape is placed so 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. Make sure to apply progressive overload each week by increasing the intensity (more weight). Once you master the 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 / pullup 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

Ready to get personalized coaching to achieve your full-body fitness goals? Visit my Services page to start your in-person or online training today!

Want to level up your strength and training IQ? Check out my blog "Mastering Strength: The Tactics and Techniques of Charles Poliquin" for more proven strategies you can apply immediately!

And finally, nutrition is essential to muscle growth and strength gains.

Check out my blog "20 High Protein Recipes to Lose Weight and Gain Muscle" to fuel your results with delicious, protein-rich meals.