12 Week Arms Workout Routine for Mass Gain (Download PDF)

If you’re looking for a free, easy-to-follow, and effective workout program that can beef up your biceps, triceps, and forearms and help build muscular and sizable arms, you’ve come to the right place.

In this article, I’ve shared an ultimate 12-week arms workout routine that includes the workouts of popular fitness professionals like Jeff Cavaliere, Arnold, Abel Albonetti, and Kai Greene.

This routine is suitable for all fitness enthusiasts, from bodybuilders to typical fitness freaks.

From males to females and beginner to pro, anyone can use this program to build burly, toned, and defined arms.

Here’s the outline of the 12-week arms workout program:

  • Week 1 – Arnold Arms Workout
  • Week 2 – Jay Cutler Arms Workout
  • Week 3 – Jeff Nippard Arm workout
  • Week 4 – Athlean X Arms Workout
  • Week 5 – Calum von Moger Arm workout
  • Week 6 – Kai Greene Arms Workout
  • Week 7 – Chris Bumstead’s Arms Workout
  • Week 8 – Mountain Dog Arms Workout
  • Week 9 – Abel Albonetti Arm Workout
  • Week 10 – Hunter Labrada Arm Workout
  • Week 11 – Phil Heath Arms Workout
  • Week 12 – Flex Lewis Arm Workout

Instructions to Follow the Program Properly

Suitable workout schedule for a dedicated arms workout day

It is best to schedule your arms day between the leg and shoulder workouts. This will avoid movement repetition and allow you to train your arms effectively. For example, you can follow this split to train your biceps and triceps effectively.

  • Monday – Chest
  • Tuesday – Legs and Core
  • Wednesday – Shoulders
  • Thursday – Arms
  • Friday – Glutes and Core
  • Saturday – Back
  • Sunday – OFF

If you follow the above split, you’ll have a specific arms day on Thursday. Moreover, your triceps and biceps will also work as secondary muscles on your chest and back day.

If you follow upper/lower, PPL, or full-body split: You can split biceps and triceps exercises into multiple parts and fit them into your training program to do them throughout the week. For example, you can divide six exercises into two parts and do them on two different days.

Warm-up before lifting

It’s always best to start your weight training after performing 5 to 10 minutes of dynamic stretching and light cardio. The warm-up increases heart rate, improves performance, and minimizes the risk of injuries.


Feel free to adjust the sets, rest time, and reps to suit your fitness level.

12 Week Arms Workout Routine for Strength and Mass

Let’s see how you’ll train your arms every week to grow your biceps and triceps.

Week 1 – Arnold Schwarzenegger’s Arms Workout

Arnold Schwarzenegger’s Arms Workout Plan
1Incline Dumbbell CurlTriceps Pushdown8-104
2Alternating DB CurlOne-arm Overhead Extension104
3Preacher CurlLying French Press104
4Concentration CurlReverse Triceps Pressdown8-104
5Reverse Preacher CurlBarbell Wrist Curl10-124

Source: Barbend.com

Week 2 – Jay Cutler Arm Workout Routine

Jay Cutler Arm Workout Program
Triceps Rope Pushdown1031-min
Parallel Bar Dips1031-min
Lying French Press1031-min
Close Grip Bench Press1031-min
Straight Bar Pushdown1031-min
Barbell Curl1031-min
Preacher Curl1031-min
Dumbbell Curl1031-min
Hammer Curl1031-min
Reverse Curl1031-min

Source: JackedGorilla.com

Week 3 – Jeff Nippard Arm Hypertrophy Workout

The Jeff Nippard arms hypertrophy program includes 19 weekly exercises for the biceps and triceps each.

Day 1 – Arm Day

Close Grip Bench Press36-83-min
Machine Preacher Curl212-151-min
Standing EZ Bar Curl46-83-min
Bayesian Cable Curl312-151-min
Triceps Pressdown410-122-min
Overhead Rope Triceps Extension212-151-min
Forearm Wrist Curl315-201-min

Day 2 – Supplemental Arms Workout

Dumbbell Concentration Curl38-102-min
Incline Dumbbell Curl 21’s27+7+790-sec
Weighted Dip (Close Grip)312-152-min
1-arm Overhead Cable Extension215-201-min
Reverse Grip Forearm Wrist Curl315-202-min

Day 3 – Supplemental Arms Workout

Close Grip Bench Press38-103-min
Medicine Ball Pushup28-101-min
Hammer Curl312-1590-sec
Preacher Death Curls26-890-sec
Farmers Walk3401-min

Source: Jeffnippard.com

Week 4 – Athlean X Arms Workout Routine

Note: Perform each set till failure (the point during a set when a muscle can no longer produce force to perform another rep without compromising form).

Instructions to perform Jeff Cavaliere Arms Workout:

  • Ignition Set: 12 Reps (Challenging Reps), 15 seconds rest
  • Effective Reps: Perform 20 reps in four to five sets with 15 seconds of rest in between. Use the weight that is challenging and allow your muscles to push hard for every rep. But at the same time, maintain proper form to put stress where it is needed.

Here are the biceps and triceps exercises (perform the following exercises in the order):

  1. EZ Biceps Curl
  2. Dumbbell JM Press
  3. Alternating Crossbody Hammer Curl
  4. Triceps Rope Pushdown
  5. Biceps Chinup (Ignition set) + Negative Chin Hold (Contracting your biceps muscles, pause at the top for as long as possible. Perform 10 effective reps)
  6. Weighted Upright Dips (After ignition set, perform 10 effective reps. Pause at the bottom and top for three to five seconds during each rep)
  7. Supplemental Exercises: Banded Biceps Curl and Banded Overhead Triceps Extension (perform one set of 20 reps)

Source: AthleanX.com

Week 5 – Calum von Moger Old School Bodybuilding Arms Workout

Exercise 1 – Barbell Curl

  • Two warm-up sets: 6-12 reps/set, take 30-60 seconds of rest between sets.
  • Three working sets: 6-8 reps, 1-2 minutes of rest.

Exercise 2 – Preacher Curl

  • Perform four sets of 6 to 12 reps with 1-2 minutes of rest in between.
  • Shorten your grip in the last set to hit the outer head of the biceps.
  • Increase the load as you move to the second, third, and fourth sets.

Exercise 3 – Bent-over Concentration Curl

  • Perform four sets of 6 to 12 reps (each arm) with 1-2 minutes of rest in between.
  • Focus on muscle contraction during each to get maximum results from this exercise.

Exercise 4 – EZ Barbell French Press

  • Sets: 4, Reps: 6-12, Rest: 1-2 minute

Exercise 5 – Dumbbell Overhead Triceps Extension

  • Sets: 4, Reps: 6-12, Rest: 1-2 minute

Exercise 6 – Triceps Bar Dips

  • Perform four sets of as many reps as possible.

Source: Bodybuilding.com

Week 6 – Kai Greene Arms Workout Plan

Kai Greene performs superset training to forge his biceps and triceps at the gym.

He performs 4 exercises for his biceps and 3 exercises for his triceps in three circuits.

Here’s how Kai Greene trains his arms to smoke his muscle gains.

Circuit 1 (Perform three sets of 10-20 reps)

  • Both-arm Seated Hammer Curl
  • Standing Overhead Cable Rope Extension
  • Take one minute of rest, then move to the second circuit.

Circuit 2 (Shoot for three sets of 10-20 reps)

  • Incline Dumbbell Biceps curl
  • 60-degree Incline Barbell Skull Crusher
  • Standing EZ-Bar Curl (wide/pronated grip)
  • Rest for one minute, then perform the third and last rounds.

Circuit 3 (Perform three sets of 10-20 reps)

  • Seated Dumbbell Curl (underhand or supinating grip)
  • Triceps Rope Pushdown (supinated grip)

Source: Rebelcelebrity.com

Week 7 – CBUM Arms Day Training

Chris Bumstead’s high-volume arms training includes as many as 10 exercises, five each for triceps and biceps.

Here is the CBum’s ultimate arms workout routine:

Rope Pushdown3-46-121-2 min
Seated Overhead DB Extensions2-36-121-2 min
Incline Close Grip Bench Press3-46-122-3 min
1-Arm Cable Pressdown (Supinating grip)2-36-12No Rest
Bar Dips3-46-121-2 min
Alternating Dumbbell Curls3-46-121-min
Preacher Curls2-36-121-2 min
Spider Curls2-36-121-2 min
Cable Curls3-46-121-2 min
Reverse Grip EZ Bar Curls3-46-121-2 min

It will be a long and challenging session, but it will pump your biceps and triceps.

Week 8 – Mountain Dog Biceps and Triceps Workout

John Meadows, a.k.a Mountain Dog, used to perform superset to build strong, defined, and beefy arms.

He performs three exercises for each biceps and triceps.

Here’s one of the examples of his arms workout training:

Superset #1 (Perform three sets of 8 to 12 reps)

  • Triceps Rope Pushdown
  • EZ Bar Biceps Curls

Superset #2 (Four sets of 8 to 10 reps)

  • Weighted Bench Dips
  • Alternating Hammer Curls

Superset #3

  • Preacher Curls: 4 x 6-8 reps
  • 60-degree Incline Barbell Skull Crusher: 4 x 8-10

Week 9 – Abel Albonetti Arm Workout Plan

Abel also trains his biceps and triceps with a superset routine to gain decent mass. You can follow his training in the ninth week of this program.

Abel’s training approach is slightly different than the others. He splits his arms workout into two parts.

He starts his training by lifting heavy during the biceps and lighter during the triceps workouts, then he switches this pattern and lifts heavier on the triceps and lighter on the biceps in the second and last rounds.

Abel performs five supersets and one giant set to train his arms for strength and mass growth.

1Barbell Biceps CurlTriceps Rope Pushdown12, 10, 8, 8
2EZ Bar Preacher CurlCable Overhead Extension12, 10, 8, 8
3Incline DB CurlEZ Bar Skull Crusher12, 10, 8, 8
4Alternating Hammer CurlDB Overhead Extension12, 10, 8, 8
5High Cable CurlTriceps Cable Pushdown12, 10, 8, 8

Finisher Giant Sets or it can also be called Tri-set, where you perform three exercises in a row with little to no rest between them.

  • Three sets of 12 reps
  • Reverse Grip EZ Bar Curl
  • Dumbbell Kickback
  • Close Grip Pushups

Source: Bodybuilding.com

Week 10 – Hunter Labrada Arm Workout

Close Grip Bench Press (Warm-up)112-1560-sec
Close Grip Bench Press (Working sets)412-1560-sec
EZ Bar Skullcrusher410-1260-sec
Single-Arm Cable Push-Down312-1545-sec
Triceps Rope Push-Down315-2060-sec
Alternating Hammer Curls410-1260-sec
Alternating Palm Rotational Curls410-1260-sec
Preacher Curl312-1560-sec
EZ-Bar Curls312-1560-sec
Hunter Labrada Training for Bi’s and Tri’s

Source: Bodybuilding.com

Week 11 – Phil Heath Arm Day Workout Plan

Triceps Rope Push-Down312-1560-sec
Incline Two-dumbbell Extension312-1560-sec
One-arm Cable Extension310-1260-sec
Machine Dip312-1545-sec
Alternating Dumbbell Curl35/arm60-sec
Concentration Curl310-1260-sec
Spider Curl310-1260-sec
EZ-bar Curl310-1260-sec

Source: Muscleandfitness.com

Week 12 – Flex Lewis Arm Workout Program

Triceps Rope Push-Down310-121-min
Dip Machine312-151-min
Incline Dumbbell French Press310-121-min
Dumbbell Curl310-121-min
Lying Cable Curl312-151-min
Barbell Curl310-121-min

Source: Fitnessvolt.com

Download Arms Workout Routine PDF

Frequently Asked Questions (FAQs)

Is it possible to achieve bigger arms in 12 weeks?

Three months may not be enough to build sturdy and sizeable arms. However, if you follow the above program for six months and consume nutritious foods and supplements, you’ll see decent growth in strength and mass.

I am a beginner. Can I follow this routine?

Yes, this routine is also suitable for beginners. If you’re a newbie, you can follow this routine to build bigger arms. And you can also make appropriate changes to this program to match your fitness level.

Can I train my arms twice a week?

You don’t need to train your arms twice a week. It is because your biceps and triceps already worked as secondary muscles during the back and chest workout. So, keeping one arm day into your muscle-building workout schedule would be enough to build bigger biceps and triceps.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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