The Program Vault
Bodybuilding4-Week Antagonist Density & Muscle Pump Program. 4 WEEKS · 1 WORKOUT / WEEK · DENSITY & PUMP. Six proven movements. One focused arm session per week. Progressive overload, logged every set. Includes exercise demo videos and printable workout logs. Arms Program V2 is a focused 4-week phase built around a single arm session per week. You will perform the same six exercises, in the same order, for four weeks — the program works by getting measurably stronger on those movements, not by chasing variety. Warm up first. Spend about 5 minutes raising your body temperature, then do 2–3 progressively heavier warm-up sets on the first exercise before your first working set. Rest 60–75 seconds between sets. These short rests are part of the program — density drives the stimulus in this phase. Keep a clock running and start each set on time. Progress every week. Increase weight or reps each week. When you reach the top of the rep range on every set with solid form, add weight next week (about 2.5–5 lb on upper-body lifts). Log everything.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Supine DB Tricep Press
4 x 8
B
Seated DB Curl
4 x 8
C
Dips
3 x 8
D
EZ Bar Preacher Curl
3 x 10
E
Tricep Pushdown
3 x 12
F
Incline DB Curl
3 x 12
