Arm Bias Blueprint

Program Description

Looking to maximize muscle growth with a no-brainer approach? Arm Bias Blueprint is the ultimate 4-day Upper-Lower split designed with one thing in focus: arm growth. This program uses micro-loading to ensure you make steady, consistent progress by adding the smallest possible weight every single session. It’s a simple but powerful strategy for progressive overload. Each workout is carefully crafted to push your limits and stimulate maximum hypertrophy. With every set taken to 1 RIR (one rep in reserve), you’ll always be working at that sweet spot of intensity — not too light, not too heavy. This way, you can stay safe while continuously challenging your muscles, making sure they never stop growing. The Upper-Lower split is designed for balance, giving your arms the attention they deserve while allowing your legs and upper body to grow strong and functional. It’s a straight-to-the-point plan with no fluff, no guesswork — just pure, effective muscle-building. Whether you're new to training or a seasoned lifter, this is the program that’ll help you break through plateaus and see real, lasting gains. What You’ll Get: A structured 4-day split with a focus on arms Microloading for consistent progression every week Simple yet effective exercises that target key muscle groups A focus on strength, hypertrophy, and overall balance The weekly split will look like this: Monday: Upper - Biceps Tuesday: Lower + Biceps Wednesday: Rest Thursday: Full Upper Friday: Rest Saturday: Lower + Arms Sunday: Rest If you want to build arms that stand out, without overcomplicating things — this is your blueprint.

Program Overview