Best Split for Bigger Arms

Best Split for Bigger Arms: Unlock Maximum Biceps & Triceps Growth

Ask any lifter what they want most, and chances are “bigger arms” will be near the top of the list.

Thick, powerful arms command attention and complete the physique. But building them isn’t as simple as just hammering curls and pushdowns.

The truth is, your workout split plays a huge role in whether your arms grow consistently. Some programs provide plenty of indirect arm work (through pressing and pulling), while others dedicate entire sessions to arm specialization.

In this guide, we’ll break down the best workout splits for bigger arms, compare their strengths and weaknesses, and give you practical strategies to bring up lagging biceps and triceps.

🔎 Why Arm Growth Stalls

Before we dive into splits, it’s worth understanding why many lifters hit an “arm plateau.”

1. Indirect Training Overload
   • Bench press, overhead press, and pull-ups all train arms indirectly.
   • For some lifters, this indirect work is enough; for others, arms lag without direct work.
2. Low Frequency
   • Hitting arms once per week (classic bro split) often isn’t enough.
   • Arms usually respond best to 2–3x per week frequency.
3. Insufficient Volume
   • Optimal growth: 10–20 direct sets per week (biceps + triceps).
   • Many lifters only hit 4–6 total direct sets.
4. Neglected Triceps
   • Triceps make up ~⅔ of upper arm mass — yet most lifters prioritize biceps.

💥 Best Splits for Bigger Arms

Bro Split (Arm Day)

Why It Works:

• Entire day focused on biceps + triceps.
• Allows maximum exercise variety and volume.
• Mind-muscle connection can be prioritized.

Sample Arm Day (Bro Split):

• Barbell Curl – 4×8
• Incline Dumbbell Curl – 4×10
• Preacher Curl – 3×12
• Close-Grip Bench Press – 4×6
• Skull Crushers – 4×10
• Rope Pushdowns – 3×12

Pros:

• Huge volume potential
• Great for targeting stubborn arms
• Fun for physique-focused training

Cons:

• Arms only trained once a week → long gap between sessions
• Fatigue may limit performance

👉 Best for: Advanced lifters specializing in arms.

Push Pull Legs (PPL)

Why It Works:

• Arms trained indirectly on Push (triceps) and Pull (biceps) days.
• Can add direct arm work at the end of Push/Pull sessions.
• Frequency of 2–3x per week for both biceps and triceps.

Sample Arm Frequency (PPL 6-Day):

• Push A: Bench Press, Overhead Press, Close-Grip Bench, Rope Pushdowns
• Pull A: Pull-Ups, Barbell Rows, Incline Curls, Hammer Curls
• Push B: Weighted Dips, Overhead Extensions
• Pull B: Chin-Ups, Barbell Curls

Pros:

• Great frequency (2–3x/week)
• Easy to balance direct + indirect arm work
• Recovery is manageable

Cons:

• If arms are weak, they may still lag behind chest/back unless emphasized

👉 Best for: Intermediates looking for balanced arm growth.

Upper / Lower Split

Why It Works:

• Arms worked twice weekly (both Upper days).
• Allows both compound and isolation arm work.
• Easy to add extra curls or triceps extensions without overloading recovery.

Sample Arm Frequency (Upper/Lower 4-Day):

• Upper A: Bench Press, Rows, Incline Curls, Rope Pushdowns
• Upper B: Overhead Press, Pull-Ups, Barbell Curls, Skull Crushers

Pros:

• Balanced training volume
• Consistent frequency (2x/week)
• Scales well for beginners → advanced

Cons:

• Less specialization vs Bro Split or PHAT

👉 Best for: All levels, especially those who want balance.

PHUL (Power Hypertrophy Upper Lower)

Why It Works:

• Combines strength + hypertrophy focus for arms.
• Indirect arm work on Power Upper days, direct arm work on Hypertrophy Upper days.
• 2x/week direct + indirect arm training.

Sample Arm Frequency (PHUL 4-Day):

• Power Upper: Bench Press, Overhead Press, Rows, Pull-Ups
• Hypertrophy Upper: Incline Curls, Preacher Curls, Skull Crushers, Rope Pushdowns

Pros:

• Perfect balance of compounds + isolation
• Proven framework
• Great for arms that respond to heavy + pump work

Cons:

• Demands solid recovery ability

👉 Best for: Intermediates and advanced lifters who want strength + size.

PHAT (Power Hypertrophy Adaptive Training)

Why It Works:

• Combines high-volume hypertrophy training with powerlifting strength work.
• Arms worked multiple times per week both directly and indirectly.
• Tons of pressing/pulling + direct curls/extensions.

Sample Arm Workload (PHAT 5-Day):

• Upper Power: Bench Press, Overhead Press, Barbell Row, Chin-Ups
• Hypertrophy Upper: Incline Dumbbell Curl, Barbell Curl, Skull Crushers, Rope Extensions
• Pull Hypertrophy: Chin-Ups, Hammer Curls, Incline Curls

Pros:

• Very high volume + frequency
• Great for stubborn arms
• Proven program among advanced lifters

Cons:

• High fatigue, demands excellent recovery
• May be too much for beginners

👉 Best for: Advanced lifters chasing maximum size.

📊 Split Comparison for Arm Growth

🏋️ Arm Specialization Strategies

1. Increase Frequency → Train arms 2–3x per week instead of once.
2. Prioritize Triceps → They make up ⅔ of arm size. Close-grip bench, dips, extensions are key.
3. Use Different Rep Ranges
   • Heavy compounds (4–8 reps)
   • Moderate curls/extensions (8–12 reps)
   • Pump work (12–20 reps)
4. Vary Grip & Angles
   • Biceps: barbell curls, incline curls, hammer curls
   • Triceps: overhead extensions, rope pushdowns, dips
5. Arm Day (Optional) → Add a 4th or 5th weekly session focused on biceps/triceps if arms are truly lagging.

✅ Final Verdict: Best Split for Bigger Arms

• For Beginners: Upper/Lower (balanced, consistent)
• For Intermediates: PPL or PHUL (frequency + variety)
• For Advanced Lifters: PHAT (volume + frequency) or Bro Split (specialization)

👉 The best split for arm growth depends on your level and recovery. But the golden rule is simple: hit arms directly 2–3x per week, train both biceps and triceps hard, and progress over time.

🔗 Next Steps:

• Compare [Bro Split vs Upper/Lower]
• Read [Best Split for Chest Growth]
• Explore [Best Training Split for Muscle Growth]