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That 90’s look - Arm and Quad Specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

The 90s guys were not bigger everywhere. They were bigger in the two places people notice first.

But if you want arms and quads that look like they belong to that era, That 90's look is designed to get you there.

This is an arm and quad specialization block built around high frequency work, intelligent volume, and smart exercise selection that puts those two first without letting the rest of your physique slide.

No junk volume. No random exercises.

Just focused programming for lifters who want big, round arms and quads that fill out a pair of shorts.

$49

Get That 90’s look - Arm and Quad Specialization (5X/week)

Arms And Quads Twice A Week Each

Two leg days and two dedicated arm exposures every week. Arms and quads get the frequency and the volume, because that is what actually made the 90s physiques look the way they did.

Arms Get Their Own Day, Not Leftovers

Biceps and triceps both get direct work in a session of their own, not four rushed sets tacked onto the end of back day. Every head gets attention instead of just the one you see in the mirror.

Two Leg Days, Both Quad Focused

Legs get trained twice a week and both sessions lead with quad work. That is where the sweep and the teardrop come from, so they are never the part you rush through at the end.

Everything Else Still Gets Trained

Back, chest, delts, calves and abs all still have their slot in the week. They just run at a lower dose, so nothing goes backwards while your arms and quads move forward.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 5 days per week

5 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines, a preacher bench and a leg extension

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Legs 1

Seated Leg Curl

8, 10, 12

Quad Dominant Heel Elevated Squats

2 x 8

Hack Squats Banded

8, 12

Lying Leg Curls

8, 10, 12

Leg Extensions

8, 10

Rear Foot Elevated Split Squats

2 x 10

Monday

Week 1 - Back/Biceps/Abs

Neutral Grip Pull Ups

8, 10, 12

Chest Supported Tbar Row

8, 10, 12

RDL

2 x 8

Chest Supported Machine Row Upper Back And Lat

8, 12

Single Arm Preacher Curls

8, 10, 12

Incline Cable Curl

8, 10, 12

Ab Mat Crunches

2 x MAX

Tuesday

Week 1 - Calves/Chest/Triceps/Delts

Hip Loaded Calf Raise

8, 10, 12

Incline DB Press

8, 10

Roller Cable Flys

8, 10, 12

Machine Flat Press

8, 10, 12

Cuff Cable Cross Triceps Extensions

8, 10, 12

Dips

8, 12, MAX

Lying Cuff Lateral Raises

8, 10, 12

Cable Rear Delts

8, 10, 12

Wednesday

Rest

Thursday

Week 1 - Legs 2

Leg Extensions

8, 10

Hack Squats Banded

8, 10

Lying Leg Curls Single Leg

8, 10, 12

Banded Leg Press Feet Low

15, 20

Friday

Week 1 - Arms/Calves/Abs

Seated Cable Cross Extension

8, 10, 12

Machine Preacher Curls

8, 10, 12

Banded Smith Machine JM Press

8, 10, 12

Dumbbell Hammer Curls

8, 10, 12

Seated Overhead Rope Extension

8, 10, 12

Incline DB Curls

8, 10, 12

Standing Calf

8, 10

Hanging Leg Raises

2 x MAX

Saturday

Rest

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. That 90's look reflects how I actually program an arm and quad specialization phase in the real world.

What are you waiting for?

If your arms and quads have looked the same for three years, adding a few curls at the end of back day will not change that. Train them more often, in the right order, with a clear plan. That 90's look is that plan.

Get That 90’s look - Arm and Quad Specialization (5X/week)

FAQs

Who is this program best for?

Lifters who want big, round arms and quads that stand out from the rest of the physique. If your arms and legs have always lagged your chest and back, this is written for you.

Does it train my whole body?

Yes. Back, chest, delts, calves and abs are all in the week. Arms and quads just get more frequency and more volume than everything else.

Is this good for beginners?

It works best if you have some training experience and can execute the lifts well. If you are newer, you can still run it, just be conservative with your loads for the first few weeks.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. A preacher bench and a leg extension make the arm and quad work better but they are not mandatory.