Build Bigger Arms: The Complete 8-Week Programme

Arms don't grow from more curls. They grow from more triceps.

The triceps make up roughly two-thirds of upper arm mass, and most people give them a third of the attention. This programme fixes the ratio, sets the volume where growth actually happens, and progresses it over eight weeks.

What's inside

• An eight-week arm programme with sets, reps, and progression
• Biceps and triceps anatomy in plain language — why exercise choice matters
• The movements that build size, and the ones that mostly build fatigue
• Weekly volume: how much is enough, and where too much starts
• How to fit arm work into a full-body or push/pull/legs split
• Elbow-friendly variations if pressing bothers you
• Gym and home versions of every exercise
• A progress tracker

Who this is for

• Beginners and intermediate lifters
• Anyone whose arms have stalled despite training them
• People training at a gym or with adjustable dumbbells at home

Who this is not for

This is a general fitness and educational guide. It does not replace medical advice or treatment. If you have elbow or shoulder pain that persists during training, get it assessed before adding volume to it.

Format and delivery

• Professionally designed PDF, delivered by email immediately after purchase
• Works on phone, tablet, and computer — printable if you prefer paper
• Lifetime access, available worldwide
• Secure checkout through Shopify

Behind Velion Physique

Every guide is built on more than seven years of experience in the fitness industry, focused on practical training that holds up in real life — not empty promises.

Common questions

Is this a full programme or an add-on?
An add-on. It slots into an existing split — the guide shows how, and warns against training arms in isolation.

How fast do arms grow?
Slowly, for everyone. Arm size is one of the slower adaptations, and anyone promising you inches in weeks is selling something.

Can I do this at home?
Yes, with adjustable dumbbells or bands. Home alternatives are listed.

I did not receive my download email.
Check your spam and promotions folders first. If it is not there, contact support and we will sort it out.