Arm program: build powerful biceps and triceps
Arm workout program: barbell curl, skull crushers, dips. Build muscular biceps and triceps with 8-week structured progression.
Why this program?
The arms take two-thirds triceps, one-third biceps. Most people invert that ratio and wonder why their arms plateau. This program hits both, prioritizing the triceps for arm circumference. Compound movements first (weighted dips, close-grip bench), isolation second (curls, skull crushers).
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Weighted dips | 4 | 6–10 |
| Close-grip bench press | 4 | 8–10 |
| Barbell curl | 4 | 8–10 |
| Skull crushers | 3 | 10–12 |
| Hammer curl | 3 | 10–12 |
| Cable triceps pushdown | 3 | 12–15 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
Should I train biceps and triceps together?
Yes, it's the most efficient setup for arms. Antagonistic pairing (biceps flex, triceps extend) allows better rest between exercises.
Why don't my arms grow?
Common reasons: too much isolation, not enough compounds, no progressive overload. Weighted dips and close-grip bench press are the fastest triceps growth drivers.
Barbell curl or dumbbell curl?
The barbell allows heavier loading. Dumbbells give more range of motion and better mind-muscle connection. Alternate.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries