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ARMageddon - arm specialization (4-5X/week)

Hypertrophy Coach

Coach

Joe Bennett

If you want arms like Phil Heath, you’ll need his parents and his genetics.

But if you want your arms to be as big as they can be, ARMageddon is designed to get you there.

This is an arm-specialization training block built around high-frequency, intelligent volume, efficient exercise selection and a push / pull / lower hybrid structure that prioritizes arm growth without compromising the rest of your physique.

No junk volume. No random exercises.

Just focused programming for lifters who need their arms to catch up.

$49

Get ARMageddon - arm specialization (4-5X/week)

Train Arms More Often — The Right Way

To grow, arms need strategic frequency, but only when volume and exercise selection are managed properly. This program allows you to train arms multiple times per week while still recovering and progressing.

Push / Pull / Lower Hybrid Structure

This isn’t an “arm day only” program. Push, pull, and lower sessions are structured to **support arm growth**, not interfere with it.

No Junk Volume

Every exercise, set, and rep range has a purpose. You won’t find fluff, pump-chasing nonsense, or random supersets thrown in just to feel tired.

Built-In Logbook

Progression is planned — not guessed. Track all your lifts, and reference at a tap you’re lifetime lift history.

For those Who Need Arms to Catch Up

If your arms lag behind your torso, this program puts them where they belong — at the top of the priority list.

Features

Programming 5 days per week

4/5 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 and dumbbells

Recommended

Commercial gym equipment required

Sample Week

Week 1 of 12-week program

Sunday

Push (required)

Incline DB Press

2 x 8

Roller Cable Flys

8, 12

High Incline Smith Press

2 x 8

Lying Cuff Lateral Raises

8, 12

Seated Cable Cross Extension

8, 12

RDL

2 x 8

Monday

Pull (required)

Chest Supported Tbar Row

2 x 8

Neutral Grip Machine Pull Down

2 x 8

Cable Rear Delts

8, 12

Single Arm Machine Preacher Curls

8, 8, 12

Incline Cable Curl

8, 12

Tuesday

Legs (required)

Seated Leg Curl

2 x 8

Quad Dominant Heel Elevated Squats

2 x 8

Lying Leg Curls

3 x 8

Leg Press

8, 8, 12

Hip Loaded Calf Raise

8, 8, 12

Wednesday

Arms (required)

Cross Cable Triceps Extensions

8, 12

DB Preacher Curls

2 x 8

Smith JM Press

2 x 8

Dumbbell Hammer Curls

2 x 8

Wrist Extensions

2 x 8

Wrist Curls

2 x 8

Friday

Arms/upper/calves (optional)

Seated Overhead Rope Extension

2 x 8

High Supinating Cable Curls

2 x 8

Wide Grip Pullups

2 x 8

Dips

2 x 8

Standing Calf

2 x 8

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I’ve coached thousands of lifters and competitors and specialize in building muscle through intelligent programming — not guesswork. ARMageddon reflects how I actually program arm specialization phases in the real world.

What are you waiting for?

If your arms have been stuck for years, doing more random curls isn’t the answer. Train them more often, more intelligently, and with a clear plan. ARMageddon is that plan.

Get ARMageddon - arm specialization (4-5X/week)