YES, SCULPTING YOUR arms to superheroic proportions sets you on the path to perfect summer looks and helps you fill out your T-shirts. But the truest path to arm muscle isn’t just about curls and pressdowns. The best way to add biceps and triceps size also involves packing on serious full-body strength, too, because contrary to bro science, it’s not all about biceps curls and triceps pressdowns.
To grow any muscle, you must make it feel a significant “threat,” says Pat Davidson, PhD, a former college professor turned bodybuilder and noted muscle scientist. Placing tissue under threat means pushing it to the edge of fatigue—and that happens best under heavy loads and during multi-joint movements (think squats and deadlifts). That’s why, three days a week during this eight-week program, you’ll emphasize the added dimension of total-body lifts.
You’ll also threaten your biceps and triceps in an intense arm-day session once a week. But instead of basic (boring!) sets and reps, you’ll use advanced techniques designed to push you to fatigue quickly. Make sure to use challenging weights during these workouts. To earn the maximum return on every session, you’ll want the final rep or two of every set to feel nearly impossible to do with good form.
Combined with precise diet tips, the entire program will deliver arm size while still building the full-body muscle you need for the long haul. Want to level up once you’re done? Check out MH’s Ultimate Arm Recomp plan for next steps. Enjoy the gains.
The Arm-Building Workout Weekly Schedule
You’ll train four days a week on this plan, with an optional fifth day available as well. At least once a week, aim for a relaxed 20-minute run or bike ride. Rest fully from training at least one day.
SUNDAY: RESTMONDAY: WORKOUT 1 + WORKOUT 2TUESDAY: WORKOUT 2 + WORKOUT 3WEDNESDAY: WORKOUT 1THURSDAY: WORKOUT 2 + WORKOUT 3 (OPTIONAL)FRIDAY: WORKOUT 1 + WORKOUT 3SATURDAY: REST/CARDIO
The Workouts
DIRECTIONS: For all three workouts, warm up with 1 minute each of jumping jacks, bodyweight reverse lunges, and plank shoulder taps, then do the moves in order. Rest 90 seconds between each set.
WORKOUT 1: TOTAL-BODY STRENGTH1. DUMBBELL ROMANIAN DEADLIFT
Justin Steele
Start standing, dumbbells held at your sides, abs and glutes tight. Push your butt back and lower the dumbbells until you feel your hamstrings tighten or your back starts to round, whichever happens first. (Keep the dumbbells close to your body as you do this.) Stand and squeeze your glutes. That’s 1 rep; do 3 sets of 8 to 10.
2. ZERCHER SQUAT
Justin Steele
Stand with a barbell in the crooks of your elbows, abs and glutes tight, feet slightly wider than shoulder width. Push your butt back slightly, then bend at the knees, lowering until your thighs are slightly below parallel to the floor. Stand and squeeze your glutes. That’s 1 rep; do 3 sets of 8.
3. EZ-BAR INCLINE ROW
Justin Steele
Lie with your chest on a bench set to a 30-degree angle, hands grasping a loaded EZ bar, palms facing forward. Squeeze your shoulder blades. This is the start. Keeping your chest glued to the bench, pull your elbows toward your hips. Pause, then lower. That’s 1 rep; do 3 sets of 8 to 10.
4. HALF-KNEELING OVERHEAD PRESS
Justin Steele
Kneel on your left knee, a dumbbell held at your shoulder in your left hand, abs and glutes tight. Press the bell overhead; lower back to your shoulder. That’s 1 rep. Do 3 sets of 8 to 10 per side.
5. KETTLEBELL SWING
Justin Steele
Stand three feet behind a kettlebell. Push your butt back and bend at your hips just slightly. Keeping your abs tight, grasp the bell with both hands. Explosively pull it back between your legs, then stand and squeeze your glutes; this will propel the bell forward. As the bell reaches its height, let it swing back between your legs, beginning the next rep. Do reps for 30 seconds, then rest 30 seconds. Do 4 sets.
WORKOUT 2: BICEPS BLAST
DIRECTIONS: Complete the biceps blast, then immediately attack the triceps dropset. You can also use these two series separately (as you will in our regular schedule).
1. PREACHER CURL
Justin Steele
Set a bench to a 45-degree incline. Wedge your left armpit into the head of the bench, upper arm on the bench, a dumbbell held above your elbow, palm facing you. Squeeze your shoulder blade. Lower the dumbbell for 3 seconds, until your arm is nearly straight. Without shifting your shoulder, curl upward until your forearm is perpendicular to the floor. That’s 1 rep; do 3 sets of 8 per side.
2. INCLINE DUMBBELL CURL
Justin Steele
Lie with your back on the same bench, abs and glutes tight, dumbbells in both hands, arms fully straight. Your palms should face forward. This is the start. Without shifting your elbows forward, curl the dumbbells as high as possible. Lower with control. That’s 1 rep. Do 1 set of 30 total reps, resting for 6 deep breaths whenever you can no longer do reps.
3. INCLINE HAMMER CURL
Justin Steele
Lie with your back on the same bench, abs and glutes tight, dumbbells in both hands. Your palms should face each other. This is the start. Without shifting your elbows forward, curl the dumbbells as high as possible. Lower with control. That’s 1 rep. Do 1 set of 30 total reps, resting for 6 deep breaths whenever you can no longer do reps.
WORKOUT 3: TRICEPS DROPSET
DIRECTIONS: Do this portion as a circuit, completing your reps of one exercise, then going right to the next. Rest 90 seconds after one round. Attack three rounds.
1. INCLINE LAYBACK SKULLCRUSHER
Justin Steele
Lie with your back on an incline bench set to a 45-degree incline, abs and glutes tight, dumbbells held directly over your shoulders. Tilt your elbows backward slightly, without arching your back. This is the start. Bend at the elbows, lowering the dumbbells as far as possible. Straighten your arms. That’s 1 rep. Do 10.
2. FLOOR SKULLCRUSHER
Justin Steele
Lie with your back on the floor, feet near your butt, dumbbells held directly overhead. Bend at the elbows, lowering the dumbbells to your shoulders; do not shift your elbows forward as you do this. Press back up. That’s 1 rep; do 10.
3. DEAD-STOP SKULLCRUSHER
Justin Steele
Stay in the same position and again do skullcrusher reps. This time, lower the dumbbells until they touch the floor (giving you a brief “rest” between reps). Your elbows may shift back as you do this; that’s okay. Squeeze your elbows close to each other and press up. Do as many reps as possible.
THE ARM-BUILDING NUTRITION PLANThe Perfect Post-Lift Meal
YOUR WORKOUTS SET the stage for arm growth, but to get the most out of them, you’ll want to crush your post-lift meal too. And that means carbs, protein, and creatine after you’ve hit the gym, in a mix known as the 3:1 stack. Resistance-trained athletes who ate this stack gained significant muscle mass in addition to gains in one-rep max strength, according to an Australian study.
Stack BreakdownCARBS
0.75 to 1 gram per kilogram of goal bodyweight
This helps replace lost glycogen and boost insulin, which drives nutrients into the biceps and triceps you just torched.
PROTEIN
0.25 to 3 gram per kilogram
The protein, of course, provides your muscles with the building-block amino acids needed for growth.
Looking for a protein powder to support your goals? Check out our protein powder guide.
CREATINE
0.1 gram per kilogram
The creatine amplifies everything, improving cell hydration and supercharging your pump.
Not sure the right creatine for you? Check out our creatine guide.
Stack-Approved Meal OptionsPOST-LIFT SMOOTHIE
Blend 30 grams of whey protein with oats, a banana, and 5 to 10 grams of creatine for a terrific on-the-go option.
QUICK RECOVERY PLATE
Six ounces of grilled chicken, four ounces of white rice, and juice with creatine stirred in should cover you.
ROAD COMBO
A 25-gram protein bar and eight ounces of chocolate milk with creatine powder is great for a morning subway commute.
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A version of this story originally appeared in the July/August 2025 issue of Men’s Health.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men’s Health, he served as a sports columnist and tech columnist for the New York Daily News.