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4‑Week Arm Size Accelerator

Crank up the pump and build thicker, higher‑peaking arms in just four focused weeks.

Intermediate

Build Muscle

2 days/week

Gym

For Men

4 Weeks

Workout Plan

Arm Hypertrophy Workout

1

Dumbbell Concentration Curl

Dumbbell Concentration Curl - frame 1

Dumbbell Concentration Curl - frame 2

Set	Reps	Weight
1	12	-
2	10	-
3	8	-

2

Barbell Curl

Barbell Curl - frame 1

Barbell Curl - frame 2

Set	Reps	Weight
1	12	-
2	10	-
3	8	-
4	6	-

3

Dumbbell Hammer Curl

Dumbbell Hammer Curl - frame 1

Dumbbell Hammer Curl - frame 2

Set	Reps	Weight
1	8	-
2	10	-
3	12	-

4

Lever Preacher Curl

Lever Preacher Curl - frame 1

Lever Preacher Curl - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-

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Workout Plan • Coach Guide • Frequently Asked Questions