Arm Bias Blueprint

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.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Tricep Extension (Cable)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Smith Row

Lat Pulldown

Lateral Raise (Dumbbell)

Hanging Leg Raise

Monday

Preacher Curl (EZ Bar)

Leg Press

Stiff Leg Deadlift

Hip Adductor (Machine)

Standing Calf Raise

Tuesday

Close Grip Bench Press (Smith Machine)

Seated Row (Cable)

Shoulder Press (Machine)

Thursday

Cable Crunch

Saturday

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