Goal program

Sleeve Stretcher

Fill your sleeves: triceps first, arms three times a week.

4 days a week
12 weeks
Any level
For men
Gym

About this program

A 4-day upper/lower split with direct biceps and triceps work three times a week (about 14–16 hard sets per muscle once presses and pulls are counted), led by overhead extensions because the triceps make up roughly two-thirds of the upper arm. Key rule: add weight once every set reaches the top of the rep range, stop sets 1–2 reps short of failure (only the last set of each arm exercise goes to failure), and around week 7 take a lighter week with half the sets; newer lifters do 2 sets per exercise in weeks 1–2 and stay 2–3 reps short for the first month. Realistic 12-week result: about 1–2 cm (roughly 1/2–3/4 inch) on the upper arm if you're fairly new and eating a small surplus, and less if you've been training for years.

Who it’s for

Any level: beginners start with fewer sets and lighter weights, as the notes explain.
Written with men in mind; anyone can follow it.
A gym with machines, cables and free weights.
4 sessions a week, about 60 minutes each.
7–10k steps a day on top of the workouts.

The week

Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.

Monday Upper A: Presses + Stretched Arms

Upper chest, lats, triceps long head, biceps, side delts · about 60 min

Exercise	Sets × reps	Rest
Incline Dumbbell PressSet the bench to about 30° and do 1–2 lighter warm-up sets first. Lower the dumbbells into a deep chest stretch, and once every set reaches 10 reps, move up to the next pair.	3 × 6–⁠10	2.5 min
Lat PulldownUse a shoulder-width grip. Drive your elbows down to your ribs and control the way up into a full lat stretch.	3 × 8–⁠12	2 min
Dip (assisted if needed)Keep your torso fairly upright so the triceps do most of the work, and lower until your elbows reach about 90°. Can't get 6 clean reps? Use the assisted dip machine. Once every set reaches 10, add weight with a dip belt (or use less assistance). If your shoulders complain, shorten the range.	3 × 6–⁠10	2 min
A1 Overhead Cable Triceps ExtensionStand facing away from the cable with the rope behind your head. Let your elbows travel up and back into a deep stretch: this hits the long head, the largest part of the triceps. Last set: to failure.	4 × 10–⁠15	—
A2 Dumbbell Biceps CurlSet a bench to 45–60° right next to the cable station and sit with your arms hanging behind your torso for a full biceps stretch. No swinging. Last set: to failure.	4 × 8–⁠12	90 s
Lateral RaiseWider shoulders make your arms look bigger. Lead with your elbows and stop at shoulder height. Use a light weight and strict form.	3 × 12–⁠20	60 s

Tuesday Lower A: Squat + Abs

Quads, hamstrings, calves, abs · about 55 min

Exercise	Sets × reps	Rest
Barbell Back SquatDo 2–3 lighter warm-up sets first. Squat as deep as you can with a neutral back and stop 2 reps short of failure. New to the barbell? Start with the empty bar and add weight gradually, or use the leg press for the first 2 weeks.	3 × 5–⁠8	3 min
Lying Leg CurlTake 2–3 seconds to lower the weight.	3 × 10–⁠15	90 s
Leg ExtensionPause for 1 second at the top.	3 × 12–⁠15	90 s
Standing Calf RaiseSink into a full stretch at the bottom and pause for 2 seconds.	3 × 10–⁠15	60 s
Cable CrunchKneel, keep your hips still, and round your spine to pull your ribs down toward your hips. Pick a weight heavy enough that 15 reps feel hard.	3 × 10–⁠15	60 s

Cardio after: Stationary Bike, 10 min easy. Pedal easy to cool down and add a little weekly cardio. Ten easy minutes won't get in the way of muscle growth.

Thursday Upper B: Bench, Pull-Ups + Thick Arms

Chest, back, triceps, brachialis, forearms, rear delts · about 60 min

Exercise	Sets × reps	Rest
Barbell Bench PressDo 2–3 lighter warm-up sets first. Grip just outside shoulder width; a slightly narrower grip gives the triceps more work. Use a spotter or safety pins on heavy sets.	3 × 5–⁠8	3 min
Assisted Pull-UpUse an underhand, shoulder-width grip (chin-up) for more biceps work and the least assistance that still lets you get 6 reps. When every set reaches 10, lower the assistance; once you can do 6 clean reps with no help, switch to bodyweight chin-ups.	3 × 6–⁠10	2 min
Seated Cable RowKeep your chest up and pull the handle to your belly button. On the way back, let your shoulders reach forward for a full stretch.	3 × 8–⁠12	2 min
A1 Rope Triceps PushdownKeep your elbows pinned to your sides, then spread the rope at the bottom and squeeze. Last set: to failure.	3 × 10–⁠15	—
A2 Hammer CurlA neutral grip trains the brachialis and forearms. The brachialis sits under the biceps and pushes it up, which makes the whole arm look thicker.	3 × 10–⁠12	90 s
B1 Face PullSet the rope at about forehead height and pull it toward your face, spreading the ends apart with your elbows high. Keep the weight light. With this much pressing, your rear delts and shoulder joints need this.	3 × 12–⁠15	—
B2 Lateral RaiseYou can make the last set a drop set: go to failure, drop the weight by about 30%, and keep going.	3 × 12–⁠20	60 s

Saturday Lower B + Arms: Lower B: Hinge + Arm Pump

Hamstrings, glutes, quads, biceps, triceps, calves, abs · about 55 min

Exercise	Sets × reps	Rest
Romanian DeadliftWarm up with 1–2 light sets (just the bar if you're new). With soft knees, push your hips back until you feel a strong hamstring stretch, keeping the bar close to your legs and your back flat.	3 × 6–⁠10	2.5 min
Leg PressLower the sled deep, but stop before your lower back peels off the pad.	3 × 10–⁠15	2 min
A1 Overhead Cable Triceps ExtensionSecond overhead extension of the week: go a bit lighter than Monday, aim for the top of the range, and get a full stretch on every rep. If your elbows ache, lower the weight and slow down rather than pushing through.	3 × 12–⁠15	—
A2 Cable Biceps CurlThe cable keeps tension on the biceps from bottom to top. Last set: to failure.	3 × 12–⁠15	90 s
Standing Calf Raise	3 × 10–⁠15	60 s
Captain's Chair Knee RaiseAt the top, curl your pelvis up rather than just lifting your knees. Don't swing.	3 × 10–⁠15	60 s

How to progress

Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.

Food

Eat about 200–400 kcal a day above maintenance (gaining 0.25–0.5% of body weight a week) with 1.6–2.2 g of protein per kg of body weight (0.7–1 g per lb) spread over 3–5 meals; if you also need to lose fat, eat at maintenance and expect slower arm growth.

Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.