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4‑Week Arm Size Accelerator

4‑Week Arm Size Accelerator

Intermediate Muscle building Gym Men

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

Length: 4 weeks
Days a week: 2
Session length: 20 to 32 min
Equipment: Dumbbell, Bench, Barbell
Exercises: 4 across 1 workout days
In the app: Premium routine web shows a preview

The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

4‑Week Arm Size Program

Arm Hypertrophy Workout 4 exercises

Dumbbell Concentration Curl

3 sets: 12, 10, 8 reps
Barbell Curl

4 sets: 12, 10, 8, 6 reps
Dumbbell Hammer Curl

3 sets: 8, 10, 12 reps
1 more exercise of this day in the app

The rest of this routine is for premium members

This page previews the first workout day. The other days and every exercise open in the Fitnesskar app for premium members.

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About this routine

If your goal is bigger, fuller arms with a stronger peak, this program is built for you. Over the next four weeks you’ll hammer your biceps and triceps with focused, high‑pump sessions designed to drive serious arm growth. Every workout is short, intense, and targeted—perfect for lifters who already have some training experience and want to bring their arms up fast.

You’ll train just two days per week, giving your arms plenty of time to recover and grow between sessions. Each workout focuses on quality contractions, controlled reps, and building that deep muscle pump that helps drive hypertrophy. Expect a mix of dumbbell, barbell, and preacher bench work to fully stimulate the arms from multiple angles.

Keep your rest periods tight—around 30 to 60 seconds between sets—to maintain intensity and keep blood flowing to the muscles. Focus on clean form: control the negative, squeeze hard at the top of each rep, and avoid swinging the weight. The goal here isn’t ego lifting. It’s maximum tension and maximum pump.

Nutrition will make a huge difference in the results you see over these four weeks. Aim for a high‑protein diet with plenty of quality carbs and healthy fats to fuel recovery and muscle growth. Stay well hydrated, especially before and during training. A simple whey protein shake after your workout can help support recovery and muscle repair.

Stick with the plan, push every set with intent, and by the end of the four weeks you should notice fuller arms, stronger contractions, and a noticeably better pump in every workout.