{"id":717540,"date":"2026-07-29T16:17:10","date_gmt":"2026-07-29T16:17:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/717540\/"},"modified":"2026-07-29T16:17:10","modified_gmt":"2026-07-29T16:17:10","slug":"this-22-day-arm-plan-will-add-size-to-your-biceps-and-triceps-without-changing-your-current-routine","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/717540\/","title":{"rendered":"This 22-Day Arm Plan Will Add Size to Your Biceps and Triceps \u2013\u00a0Without Changing Your Current Routine"},"content":{"rendered":"

If bigger arms are at the top of your training goals, Jeff Cavaliere says you don’t need to overhaul your entire routine or spend hours in the gym doing curls. Instead, the Athlean-X<\/a> founder has created a 22-day arm-specialisation programme designed to slot onto the end of whatever training split you’re already following.<\/p>\n

Rather than dedicating one marathon session each week to biceps and triceps, Cavaliere spreads your direct arm work across three sessions for each muscle group every week. Each workout<\/a> has a different focus, while progressively increasing the challenge over the three-week block. Better still, on Day 1 you don’t even need to train.<\/p>\n

The 22-Day Arm ProgrammeWeek 1Day 1Day 2: BicepsIncline waiter curls x 4 sets of 9 reps to failureDay 3: TricepsBench dips x 4 sets to failureDay 4: BicepsCross-body hammer curls x 4 sets of 12 repsDay 5: TricepsTriceps pushdowns or thumbs-up dumbbell bench press x 4 sets of 12 repsDay 6: BicepsCheat curls<\/a> x 4 sets of 8 reps, focusing on a slow three-second lowering phaseDay 7: TricepsPJR pullovers x 4 sets of 8 reps, using a slow three-second eccentricDay 8: RestWeeks 2 and 3<\/p>\n

Weeks 2 and 3 follow the same six-workout structure, but each session becomes progressively harder:<\/p>\n

On the incline waiter curls and bench dips, add three contraction pulses to every rep in Week 2, increasing to six pulses per rep in Week 3.On the cross-body hammer curls and triceps pushdowns (or thumbs-up dumbbell bench press), increase the weight by 2.5kg (5lb) in Week 2 and 5kg (10lb) above your starting weight in Week 3, using rest-pause reps if needed to complete all 12 reps.On the cheat curls and PJR pullovers, increase the eccentric (lowering) phase from three seconds in Week 1 to four seconds in Week 2 and five seconds in Week 3.On Day 22, remeasure your arms to track your progress.Why it Works<\/p>\n

Cavaliere says the aim is to increase your training frequency without simply cramming more work into a single session. Rather than completing all of your direct arm work at once, he recommends spreading it across three workouts per week.<\/p>\n

He explains that the programme should be ‘divided more frequently over the course of three different training sessions separated by 48 hours a piece, which research will show has an ability to increase muscle synthesis and stimulus, especially for those stubborn muscle groups.’<\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio. <\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app. <\/p>\n