FREE Powerbuilding Split for Arm Growth
This post is a followup to my Q&A on Instagram from last week. If you’d like to get your questions answered, too, make sure to follow me there!
Many powerlifters struggle to build big arms, for a few reasons:
It’s hard to add a significant amount of arm work to a powerlifting plan without overtraining the triceps.
It’s hard to train the arms effectively with poor shoulder mobility.
It’s hard to build muscle without a good diet strategy.
The first two problems can be addressed with good programming, and the rest of this article will give you an idea of how to get started.
References
The program below references the following pages:
“Survivor” weight is exactly what it sounds like: the most weight you can use for the given sets and reps.
Day 1 — Squat & Bench
Warmup
10 minute nasal breathing walk
4 rounds/rest as needed:
1. Cossack Squat — 5 reps/side
2. Louie Pushup — 3 reps
3. Standing Broad Jump — 1 rep for max distance
Working Movements
Squat
Use the VESP max effort method.
Bench Press with Slingshot
x3@7
x3@8
x3@9
GHR
Choose an option from the article linked above
Choice AbsDay 2 — Recovery
Warmup
10 minute nasal breathing walk
Working Movements
Assault Bike
4x12 seconds max effort
6 rounds/rest as needed:
Sled Drag — light weight x 60 feet, max effort
Box Jump — 3 reps to a challenging height
Med Ball Throw — 1 rep for max height
Weighted Chin
x5@7
x5@8
x5@9
Repeat the last weight for 2 more sets of 5
Reverse Hyper
Survivor weight 4x30, 30, 20, 20
Choice AbsDay 3 — Bench & Deadlift
Warmup
10 minute nasal breathing walk
4 rounds/rest as needed:
1. Cossack Squat — 5 reps/side
2. Louie Pushup — 3 reps
3. Standing Broad Jump — 1 rep for max distance
Working Movements
Deadlift
65-80% x 12-15 x 1
Close Grip Bench
70-85% x 8 x 2-3
TUT Delts (video linked above)
Choice AbsDay 4 — Arms
Warmup
10 minute nasal breathing walk
6 rounds/20 seconds rest:
Assault Bike — 20 seconds max effort, arms only
Pushup Isometric Hold — 20 seconds
Working Movements
Super Slow Weighted Dip
Survivor weight x 4 x 40 seconds
Rest 60 seconds between sets
Strict Barbell Curl
Light weight x 3 x 30 seconds, nasal breathing only
Add weight x 60 seconds
Add weight x 45 seconds
Add weight x 30 seconds
Rest 60 seconds between the last three sets
4 rounds/60 seconds rest:
Overhead Rope Extension — light weight x 20
Rope Pushdown — same weight x AMRAP
Close Grip Pushup — bodyweight x AMRAP
Farmer’s Walk
Survivor weight x 6 x 60 feet
Choice AbsIf you give this program a shot, please let me know how you like it. And if you’d like my help programming for your own goals, click here to contact me for coaching!