The goal of this program is simple:

To help you achieve the kind of sleeve-busting arms that have you pals wondering what the fuck you’re doing (or what you’re taking) to see such amazing results in a short space of time!

You’ll be using several battle-tested and science-backed training methods to add some serious size to your guns over the next six weeks. Oh, and if that didn’t already sound like “too much fun”, you’ll have the added bonus of banging arms three times per week!

I have spent many years designing, tweaking, and perfecting every last detail of this routine (the first version was released in February 2014 and it was most recently updated in November 2024!) to create what I consider the best arm-building program in the world, and now it’s all yours!

Program length: 6 weeks.
Frequency: 4-5 workouts per week.
Session breakdown: Each muscle receives one big session per week, and there are multiple arm workouts scattered throughout.
Rep ranges used: Low, moderate, and high.
Muscle Buster techniques: Supersets, tri-sets, rest pause, negative reps, dropsets, cluster method, 21 drop method, boom method.

Workout Calendar

This program follows an old-school “bro split”.

This is where you hit each muscle with one big session (e.g. chest day, back day…), and then that body part is not trained again until the following week.

It’s been popular with bodybuilders for many decades because it allows you to pack lots of volume into each session and really get into the groove of hitting a certain body part over and over again to elicit the maximum muscle building response, safe in the knowledge that it doesn’t have to do any further work until a whole week later.

It also fits around the Biceps Boom system like a glove, as you’ll see later.

However, the use of a “bro split” means that this particular program isn’t as flexible as some of my other work. Usually I let you shuffle the workouts around or miss days here and there, but you can’t do that here. The workout calendar has been strategically designed to help you “cash in” on some highly effective training methods (e.g. negative training and overcompensation) so I want you to follow it exactly as written, okay?

The 3 Keys To Muscle Growth Revealed!

You and I are a lot alike.

Sure, our personal lives might be different, and you definitely have a better hairstyle than me, but physically we are very similar.

For example; we both have ten fingers, and ten toes, and a heart… and the muscle building process is largely the same for me as it is for you.

I’m telling you this because there’s a lot of bullshit out there in the fitness world, which often causes people to convince themselves that they “can’t” achieve a certain level of results, almost as if they lack a “special ingredient” which others have.

That’s not true.

I cannot be clear enough when I say that anyone – literally anyone! – can achieve great results with this program, because it’s not about skill, or genetics, or luck.

Instead, it’s just about doing “the right things” on a regular basis.

So one of the things we have to do in order to get you doing the right things is to clear away all of the clutter surrounding muscle growth.

One quick Google search for the term “how to build muscle” produces over a billion results (fuck, it’s no wonder most people are confused!) and much of that is horseshit, such as “influencers” (a.k.a. trainers who have never trained anyone) with special hacks, and “gurus” (a.k.a. snake-oil salesmen looking to hit you with unnecessary supplements) talking about secret muscle building ingredients.

Let me give you a fresh start here, by showing you that everything ultimately boils down to just THREE THINGS.

And if you do THESE THREE THINGS regularly enough, my friend, your arms will be more well-developed than some third-world countries.

Most people are shocked to their core when I tell them there’s only three ways to build muscle.

Sure, there are thousands of Insta-spammers who claim to have their own special little hacks, but let me reassure you that those morons are talking absolute shit. Because when we get down to the real nitty gritty, it always just boils down to three things.

They are:

• Progressive Overload

This is the classic muscle building principle whereby we increase the load over a period of time (e.g. moving up from 10kg dumbbells to 12.5kg dumbbells), and the body responds by growing bigger and stronger.

Most people don’t know this, but increasing the weight is not the only way to achieve progressive overload – you could also increase the number of reps you perform with a set weight, or change the tempo, or increase the number of overall sets.

It’s all classed as progressive overload.

This is a fantastic muscle building pathway because it fits alongside our training goals of becoming stronger and fitter, but it we really want to maximize our potential for growth we need to incorporate some other muscle building methods, too.

You see, as good as progressive overload is, even the strongest of trainees will eventually crash into a wall with regards to how heavy they can lift (otherwise we’d all be curling 100kg and snapping tendons!).

Most people don’t really know how to deal with this problem when it arises, so they get trapped in a cycle of just lifting heavy until injuries begin taking their toll.

Fuck that.

Biceps Boom corrects this problem by showing you how to utilize two more muscle building pathways alongside progressive overload, creating the perfect “three-pronged” attack!

• Eccentric Overload

There’s two phases in every rep; the concentric and the eccentric.

Most people wrongly believe that the concentric phase (e.g. curling the bar on a biceps curl) is where the results are, but in reality most of the results are contained within the eccentric phase of the lift (e.g. lowering the bar back down on a biceps curl).

You see, people can generally handle about 1.5x more weight during the eccentric phase, so we can use this to our advantage by overloading the bar with a heavier weight than usual and having a partner assist you during the concentric phase, then letting you control the eccentric by yourself. This will cause significantly more muscle damage than a regular rep, and more muscle damage = more muscle growth!

(NOTE: Don’t worry if you train alone. I do, too. You can achieve the same objective by “cheating” the bar up and then applying a slow eccentric phase.)

Of course, just like progressive overload, this cannot be the only type of training we do because the eccentric overload principle also has it’s own set of unique flaws. For example, we can only apply this method on certain exercises, and it also places a lot of stress on the body’s central nervous system, which is why we use it sparingly for best results. (1)

So that’s where the third (and final) muscle building pathway comes into the equation…

• Metabolic Stress

Consider this “the jewel in the crown”, because it offers the dual benefits of helping you build muscle while also improving your performance in both of the other muscle building pathways!

We access this muscle building pathway by training in higher rep ranges, and it doesn’t actually rely on sheer weight, but rather on spending an increased amount of time under tension to cause a spike in muscle building hormones.

(NOTE: This also causes a spike in waste product (metabolites), which surround the working muscle and create the sensation we call “the burn”.)

Now, for many years, the majority of guys in the gym totally overlooked the potential benefits of high rep training because it had a false reputation as being “for the girls”, and it wasn’t as kind to the male ego.

More fool those guys, because you won’t make that same mistake!

You see, research now proves that training with lighter weights weights in higher rep ranges is just as effective as training with heavier weights in lower rep ranges when it comes to building muscle. Better still, learning how to properly use these high rep phases in your program provides your joints and central nervous system a much-needed “break” from constant heavy lifting, and this will help keep you safe from injury, and make you a better athlete. (2, 3)

When you use a program which properly applies all three muscle building pathways you will unlock the absolute maximum results – and that’s exactly what Biceps Boom does for you!

Yes, You'll Train Arms 3x Per Week!

Halle-fucking-lujah!

Biceps Boom deploys a little-known technique called overcompensation.

This little “trick” enables you to take full advantage of the post-workout recovery process to spur greater levels of muscle growth.

The diagram above shows you what happens in the aftermath of a tough workout.

As you can see, your muscle cells enter a phase of “recovery” where they operate at reduced capacity while the body makes the necessary repairs to the muscle tissues which were damaged in your previous workout, and then it enters a phase known as “overcompensation”.

This phenomenon occurs because the body has temporarily increased production of key muscle building hormones to speed up the recovery phase, and the net result is a window of opportunity where the target muscle is actually bigger, stronger, and more able to grow!

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