12 Week Arm Hypertrophy
TTG
Bodybuilding12 Weeks. 3 Sessions Per Week. Structured Progression. Measurable Results.
Building bigger arms takes more than simply adding a few curls and triceps extensions to your workouts. It requires the right exercises, appropriate training volume, progressive overload and a plan that brings everything together.
The Training Ground's 12 Week Arm Hypertrophy Program is designed to help you develop stronger, more muscular arms and shoulders through a structured, evidence-informed approach to resistance training.
What You'll Be Training
Each week includes three dedicated training sessions:
- Day 1 Biceps: Develop biceps size and strength through a combination of compound curling movements and targeted isolation exercises.
- Day 2 Triceps: Build stronger, more developed triceps using pressing movements, extensions and targeted accessory work.
- Day 3 Shoulders + Arms: Develop well-rounded shoulders while providing additional training volume for your biceps and triceps.
A Program Built Around Progression
Rather than constantly changing exercises, this program uses carefully structured training blocks that allow you to develop your technique, increase repetitions and progressively lift heavier weights.
Across 12 weeks, you'll work through three progressive training phases, with planned deload weeks to manage fatigue and support recovery.
Every session includes prescribed sets, repetitions, rest periods and effort targets using the Rate of Perceived Exertion (RPE) scale, taking the guesswork out of your training.
Who Is This Program For?
This program is ideal for individuals with some resistance training experience who want to prioritise upper-body muscle development, improve their arm strength and follow a clear training plan.
Whether you're looking to bring up a lagging muscle group or dedicate a training block to building your arms, this program gives you the structure to train with purpose.
Stop guessing. Start progressing. Build bigger, stronger arms with The Training Ground.
A
BB Curls
4 x 8-10
B
Incline Dual DB Curls
3 x 10-12
C
Incline Dual DB Spider Curls
3 x 12-15
D
Alt. DB Hammer Curls
3 x 12-15
A
Close Grip BB Bench Press
4 x 8-10
B
DB OH Triceps Extension
3 x 10-12
C
Cable Tricep Push-Down
3 x 12-15
D
Bench Dips
2 x 10-15
A
Seated DB Arnold Press
4 x 8-10
B
DB Lateral Raises
3 x 12-15
C
Supported Incline Rear Delt Flyes
3 x 12-15
D1
DB Zottman Curls
3 x 10-12
D2
DB Skullcrushers
3 x 10-12
Coach Josh
The Head Coach of The Training Ground, bringing over a decade of experience in personal training, strength and conditioning, and program design. Passionate about helping people discover what their bodies are capable of, Josh combines evidence-informed training principles with practical, structured programming to help individuals build strength, improve performance and achieve lasting results.
