Personal Trainer Protocol

BUILD YOUR ARMS IN 90 DAYS

Dumbbells. Pull-up bar. 30–45 min/night. No excuses.

5x
Days/Week
45m
Max/Session
130–150g
Protein/Day
—
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0g protein
Phase 1 — Build the Base. Learn the movements. Hit every rep clean. Rest 60s between supersets. Go to failure on final set only. 3 sets per exercise.
MONDAY

Triceps + Biceps

Heavy compound focus

▾
🏋️
DIPS
Every session → failure
⬆️
PULL-UPS
Every session → failure
🔥 Superset A — Do both, then rest 60s
💪
Diamond Push-Ups
3 sets × 8–12 reps → failure
Hands touching, elbows in tight. Best tricep builder you have.
🦾
Dumbbell Curl (both arms)
3 sets × 10–12 reps → failure
Supinate at the top. Slow lowering (3 sec down).
🔥 Superset B
💪
Overhead Dumbbell Tricep Extension
3 sets × 10–15 reps
Both hands on one 25lb. Elbows pointing forward.
🦾
Hammer Curl
3 sets × 10–12 reps
Neutral grip. Hits brachialis for arm thickness.
TUESDAY

Triceps + Shoulders + Chest

Push emphasis

▾
🏋️
DIPS
Every session → failure
⬆️
PULL-UPS
Every session → failure
🔥 Superset A
💪
Close-Grip Push-Ups
3 sets → failure
Slightly wider than diamond. Elbows graze your sides.
🎯
Dumbbell Lateral Raise
3 sets × 12–15 reps
Lean slightly forward. Don't shrug. Adds visual width.
🔥 Superset B
🏋️
Dumbbell Overhead Press
3 sets × 10–12 reps
Seated or standing. Press straight up, not forward.
💪
Single-Arm Overhead DB Extension
3 sets × 10–12 reps each arm
One DB overhead, elbow pointing forward. Catches imbalances between arms. Control the descent.
🔥 Superset C — Upper Chest
🫁
Incline DB Press
3 sets × 10–12 reps
Prop yourself on a couch cushion or lean against something at an angle. Two DBs, press straight up. Highest upper chest activation you can get without a bench.
🫁
DB Squeeze Press
3 sets × 12 reps
Flat on floor. Press DBs together and keep them squeezed the entire set. Constant chest tension. You'll feel the difference immediately.
WEDNESDAY

Biceps + Back Width

Thickness + pull emphasis

▾
🏋️
DIPS
Every session → failure
⬆️
PULL-UPS
Every session → failure
🔥 Superset A
🦾
African Curl
3 sets × 10–12 reps each arm
Cross-body path, curl across your torso. Long head and brachialis stay under tension the whole rep — especially on the way down. This is your thickness builder.
🔥 Superset B
🦾
Dumbbell Row (single arm)
3 sets × 12 reps each side
Brace on knee. Pull elbow to hip, not shoulder.
🦾
Incline Curl (lean back on wall/couch)
3 sets × 10–12 reps
Arms hang behind body for extra stretch. Better peak.
🔥 Finisher
⬆️
Dead Hangs (30 sec) or Negatives
3 rounds × 30 sec
If pull-ups are maxed out, negatives build strength fast.
💪
Wrist Curl (DB)
2 sets × 15–20 reps
Palm up, rest forearm on knee. Curl wrist only. Slow and controlled.
💪
Reverse Wrist Curl (DB)
2 sets × 15 reps
Palm down, same position. Hits the extensors. Don't go heavy — form matters here.
THURSDAY

Triceps — Pure Volume

Tri's are 2/3 of arm size. Own Thursdays.

▾
🏋️
DIPS
Every session → failure
⬆️
PULL-UPS
Every session → failure
🔥 Superset A — Long Head Overload
💪
Overhead DB Extension (both hands on one DB)
3 sets × 12–15 reps
This is your best isolation for the long head. Control it.
💪
Diamond Push-Ups
3 sets → failure
Go until form breaks. Rest 60s and go again.
🔥 Superset B — Lateral + Medial Head
💪
DB Skull Crusher (lying on floor)
3 sets × 10–12 reps
Lower to temples, not forehead. Control the weight down.
💪
Close-Grip Floor Press
3 sets × 10–12 reps
DBs shoulder-width, elbows tucked tight to your sides the whole press. Shift from chest to tricep medial head is immediate. Pair straight after skull crushers.
🔥 Finisher — Pump Circuit
💪
Close-Grip Push-Up × 15, then widen immediately × 10
3 rounds, no rest between width change
Drop sets in push-up form. Brutal pump guaranteed.
FRIDAY

Full Arms — Max Effort Friday

Go to failure on everything. No holding back.

▾
🏋️
DIPS
Every session → failure
⬆️
PULL-UPS
Every session → failure
🔥 Superset A — Bicep Peak
🦾
Concentration Curl (25lb)
3 sets × 10–12 reps each arm
Highest bicep activation of any curl. Elbow braced on inner thigh. Squeeze hard at the top. Friday is max effort — don't rush this one.
🔥 Superset B
💪
Diamond Push-Ups → failure
4 sets → failure
If you hit 15+, slow the rep down to 4 seconds each way.
🦾
DB Curl (30lb) → failure
4 sets → failure
Friday = use the heavier dumbbells. Go for broke.
🔥 Forearm Finisher
💪
Wrist Curl (DB)
2 sets × 15–20 reps
Palm up, forearm rested on knee. Squeeze at the top.
💪
Reverse Wrist Curl (DB)
2 sets × 15 reps
Palm down. Light weight. Hits the extensors — balances the forearm.
🔥 Burnout Finisher
💪
Overhead Extension → Hammer Curl (back to back)
3 rounds, 60s rest
Max reps on each. Log your numbers. Beat them next Friday.
SATURDAY

Rest Day

Recover. Still hit your protein.

▾
SUNDAY

Rest Day

Recover. Still hit your protein.

▾

💡 Pull-ups at work during breaks count toward your daily volume. Even 2–3 sets across your workday adds up.

Daily Check-In
WEEK 1 OF 12
Max reps today. Two numbers. Done.
Pull-Up Max
Dip Max
How It Gets Harder

The Simple Rule

  • Hit the top of a rep range? Next session, add a rep or slow the tempo.
  • Doing 15+ reps easily? Add 5lbs or switch to the harder variation.
  • Can't hit bottom of rep range? Drop weight or regress the exercise.
  • Log every session. What gets measured gets bigger.
Phase 1 — Weeks 1–4: Foundation
Wk 1–2
3 sets, 60s rest
Failure on last set only
Learn the movements. Keep strict form. 25lb dumbbells.
Wk 3–4
3 sets, 45s rest
Failure on last 2 sets
Shorten rest. If you can, bump to 30lb on curls Friday only.
Phase 2 — Weeks 5–8: Volume Surge
Wk 5–6
4 sets, 45s rest
Failure every set
Add a set to every exercise. Use 30lb where possible. No cheating reps.
Wk 7–8
4 sets + slow tempo
3-sec lowering on all
Slower reps = more time under tension = more growth. Log all reps.
Phase 3 — Weeks 9–12: Intensity Peak
Wk 9–10
4 sets + drop sets
On final set of each exercise
Hit failure, drop to lighter weight, hit failure again. No rest between drops.
Wk 11–12
Max reps, rest-pause
Rest 10–15 sec, keep going
This is your peak. Every session should feel like a test. Log PRs.
Work Pull-Up Plan
Wk 1–4
2–3 sets of max reps, 2× per day during breaks
Wk 5–8
3–4 sets, 3× per day. Add chin-up grip on alternate days.
Wk 9–12
Grease the groove: every break = max set. This alone builds serious back and arm size.
0g logged
Need 130g more
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🎯 130g hit. You're doing the work.

DAILY TARGET

130–150g

PROTEIN — NO COOKING REQUIRED

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REALITY CHECK You're at 165lbs. You need 130–150g protein daily to build. Most people get 60–80g and wonder why nothing changes. Hit your protein before worrying about anything else. Creatine 5g/day in water is the only supplement worth adding — adds about 5% more strength over 3 months.
0
Day Streak 🔥
This Week
130g goal
Rules & Info
Training to FailureThe last rep where your form would break on the next one. Not "getting tired." The last rep you can complete with control. Then stop.
Dips Every SessionNon-negotiable. Heaviest tricep load you have. Chair dips work fine.
Pull-Ups Every SessionNon-negotiable. Wide upper back makes arms look bigger by contrast. Use work breaks.
Diamond Push-Ups Over KickbacksYour bodyweight loads the tricep harder than a 25lb kickback. Always prioritize them.
Sleep — 6 HoursYour floor, not a failure. Leave 1 rep in the tank Mon–Thu, go all out Friday. Keep sessions under 45 min.
The Stomach QuestionArms training won't reduce stomach fat — that's diet. Hit protein, don't slash calories.
Week 12 GoalDrop sets with 30lb. Pull-up numbers doubled. Dip reps significantly higher. If not — push harder or eat more protein.
Triceps are 2/3 of arm size. Dips and diamond push-ups every day is your #1 driver. Eat protein, sleep, push harder every week. No plan works if you don't work the plan.
Step 1
Log Session