5,000 Rep Arm Specialization Program

Go gonzo and gain insane with this arm building program. You will alternate between blast and cruise weeks, performing a total of 5,000 reps over the course of 10 weeks.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
3
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

Right now you're questioning my sanity. 5,000 reps? Yes, 5,000 reps.

This is a 10 week arm specialization program designed to beef up your biceps and triceps. Before you click away, discounting this type of approach, understand that it's nothing new. Specialization programs have been around forever.

As bodybuilding legend Vince Gironda said, “Rules are made to be challenged, questioned, changed or completely broken. There is no absolute right way, or wrong way, to workout.”

It's time to break the rules. You want big arms? Pencil in this program over the course of the next 10 weeks and back it with plenty of food and sleep.

5,000 Rep Rules of War

Here are the rules:

Blast and Cruise. Over the course of the next 10 weeks you will alternate between blast weeks and cruise weeks. Blast weeks feature 3 arm building workouts and are super-high volume. Cruise weeks are still challenging, but the frequency is dropped to 2 workouts and the volume per session is cut in half.

  • Blast weeks - 3 workouts, performed on Monday, Wednesday and Friday. 250 total reps per workout.
  • Cruise weeks - 2 workouts, performed on Monday and Thursday. 125 total reps per workout.

Minimize the Other Guys. The "other guys" being chest, back, shoulder and leg work. You won't be doing many sets for each of these muscle groups.

Eat Your Protein. I don't care who you are or what you weigh. I want you to eat at least 200 grams of protein per day. If you can hit a minimum of 220 grams per day, better yet.

Slap on the Feedbag. Eat. Eat more. 500 calories above maintenance and no less. If you are still hungry eat more. Food equals growth, food equals recovery. You are after both during the next 10 weeks.

Tate press

I don't care who you are or what you weigh. I want you to eat at least 200 grams of protein per day. If you can hit a minimum of 220 grams per day, better yet.

Blast Week Workouts

  • Monday - Chest, Shoulders and Arms
  • Wednesday - Legs and Arms
  • Friday - Back, Traps and Arms
Monday
Chest, Shoulders and Arms
Exercise Sets Reps
Bench Press 3 5-8
Pec Dec 2 10-12
Military Press 3 5-8
Side Lateral Raise 2 10-12
Arm Work    
Close Grip Bench Press 5 10
Dumbbell Curls 5 10
Lying Triceps Extension 5 10
Rope Cable Curls 5 10
Close Grip Push Ups 5 10
Wednesday
Legs and Arms
Exercise Sets Reps
Squats 5-8
Leg Extensions 2 10-12
Leg Curls 3 10-12
Seated Calf Raises 2 10-12
Arm Work    
French Press 5 10
EZ Bar Curls 5 10
Bench Dips 5 10
Hammer Curls 5 10
Dumbbell Kickbacks 5 10
Friday
Back, Traps and Arms
Exercise Sets Reps
Deadlifts 2 5-8
Barbell Rows 3 5-8
V-Bar Pull Downs 3 10-12
Barbell Shrugs 2 8-10
Arm Work    
Tate Press 5 10
Barbell Curls 5 10
Cable Tricep Extensions 5 10
Machine Curls 5 10
Dumbbell Tricep Extensions 5 10

Barbell curls

It's time to break the rules. You want big arms? Pencil in this program over the course of the next 10 weeks and back it with plenty of food and sleep.

Cruise Week Workouts

  • Monday - Chest, Shoulders and Arms
  • Thursday - Legs, Back and Arms
Monday
Chest, Shoulders and Arms
Exercise Sets Reps
Bench Press 3 5-8
Pec Dec 3 10-12
Military Press 3 5-8
Side Lateral Raise 3 10-12
Arm Work    
Close Grip Bench Press 5 5
Dumbbell Curls 5 10
Cable Tricep Extensions 5 10
Thursday
Legs, Back and Arms
Exercise Sets Reps
Squats 3 5-8
Leg Curls 3 10-12
Barbell Rows 3 5-8
V-Bar Pull Downs 3 10-12
Arm Work    
Weighted Chin Ups (Palms towards face) 5 5
Lying Tricep Extensions 5 10
EZ Bar Curls 5 10
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52 Comments+ Post Comment

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Posted Sat, 04/04/2015 - 14:38
Naveen LB

Hello People,

I am starting this routine on 6th April 2015. I am starting with 2000 calories a day as I am short fella [5'4 an 150 lbs]. My aim : Well defined abs with great looking arms.

I am starting this routine and adding 3 30 minutes cardio session per week. I am an endomorph so I will be consuming less carbohydrates throught 10 weeks. I will be consuming 100 grams fat, 150 grams protein and 125 grams carbohydrates.

Thank you. I will keep you posted.

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Posted Sun, 05/31/2015 - 19:31
Naveen

Well I'm on my week 8 and pretty far i've made a good progress in terms of overall body fat loss and adding good toned look on my arms.

After this routine and I'm on to muscle building program by KRIS GETHIN.

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Posted Fri, 04/03/2015 - 22:55
Rylan

How long before I start seeing results? Roughly?

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Posted Tue, 02/24/2015 - 19:40
Missael Vela

I'm going to try this routines, can I please for at home and gym.
Do you also have workouts to do at home.

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Posted Tue, 02/24/2015 - 16:56
matt

What do I need beside protein in order for me to see results during the course of the 10 weeks?

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Posted Wed, 02/18/2015 - 06:32
Phillip

If time is more of a problem for someone, would super setting the arm exercises still be fine?

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Posted Sun, 01/11/2015 - 21:28
TommyJohn

On week 6 of this workout, and I must say, I am loving it. Already getting comments on my arms looking more defined and larger. I tweaked the program a bit, going with a 4/3 split. I kept the arm workouts as recommended, but added a separate shoulder/traps day in blast week and then chest, legs, shoulders/back for the cruise week.

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Posted Wed, 02/25/2015 - 20:36
Gabe

Hey TommyJohn, you probably just finished this program recently. If you dont mind, have your arms grown noticeably(.75 inch)? I'm thinking of starting this up, so it'd be awesome to get your input. Thanks!

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Posted Tue, 12/30/2014 - 10:26
Joel

Hi Steve,

I love your workouts and am looking for my next one but I am a bit strapped for time.

Could I superset some of these exercises to reduce time?

Regards,

Joel

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Posted Sat, 12/27/2014 - 17:42
Troy

Nice workout

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Posted Fri, 12/19/2014 - 10:10
JB

First off, Steve you are right on with this. I am about to enter my 8th week and the difference is very noticeable.

My question to you is, what is a good maintenance program to continue after the 10 weeks are over as to not lose what I have gained? Thanks man

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Posted Sun, 11/30/2014 - 12:04
EL Guapo

I strong now need I do only blast only? please advise

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Posted Thu, 11/20/2014 - 13:32
raf

hi steve ,

I'm working on my first strength focus 5 week workout program and realy could use some feed back , i'm hoping you can be thad person . can i send it to you ?

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Posted Fri, 10/31/2014 - 10:46
billy bobb

steve, you never answered the questions of your fans that asked for you to define your programs schedule of blast and cruise weeks. is it blast for 1 week and cruise for 2, or is it blast for 2 weeks and cruise for 1, or is it something else?

Steven's picture
Posted Fri, 10/31/2014 - 11:49
Steven

Hi Billy,

From the article: "Over the course of the next 10 weeks you will alternate between blast weeks and cruise weeks."

You flip-flop between workouts each week.

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Posted Fri, 10/24/2014 - 12:02
Max

Hey Steve, so why only 2 workouts on cruise weeks? I typically work out 5-6 days a week and and need to switch up my current routine. I'm worried that 2 workouts a week isn't enough. Thoughts?

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Posted Fri, 10/17/2014 - 09:50
caleb clemon

What can I do instead of Pec Dec don`t have the equipment to do it.

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Posted Mon, 10/13/2014 - 20:57
Sam

Is this program designed to be completed as a circuit or complete each exercise prior to moving to the next?

Thanks,

Sam

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Posted Fri, 10/03/2014 - 16:07
JR

Steve, what do you think about doing 5 sets for bench, squat and deadlifts instead of 3

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Posted Fri, 10/03/2014 - 07:23
Josh

Also Steve if I did run this program and did not eat 200grams of protein, would I still get the same gains?

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Posted Thu, 10/02/2014 - 05:29
Josh

Steve can you run this program without eating 200grams of protein?

Steven's picture
Posted Thu, 10/02/2014 - 08:47
Steven

You can run it with any amount of protein, but eating less won't be optimal. Specialization should be backed with plenty of food.

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Posted Tue, 10/14/2014 - 17:58
Isaac

I'm getting great results from this, what are your thoughts on applying this specialization to other body parts?

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Posted Mon, 09/29/2014 - 08:49
Jeremy

Why are they using steroid terminology "blast and cruise" for a muscle building program? Just an odd choice of words to pick in my opinon lol

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Posted Thu, 09/25/2014 - 06:57
John

Hi,

With the high amount of reps in this routine, i think i may struggle to fit it all in (currently train 4 days a week mon - thur 7am - 8am). Would you recommend using super sets to fit everything in? Tricep with Biceps generally works well for me, but i don't want to fatigue too quickly if I am already doing a high number of reps. What are you thoughts?

Thanks,

John

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Posted Sat, 09/20/2014 - 22:47
Aung

Hey Steve what group of muscle can I do on the rest days ? And is this program like full bodywork out program?

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Posted Fri, 09/19/2014 - 14:23
Kevin

Do I increase weights between sets for arm exercises? Or it should be same weight for all 5 sets?

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Posted Thu, 09/18/2014 - 16:04
fernando

hi steve. I'm a big fan of your work. I would like to ask about the time interval for the training of arms? could alter the formation of the back and shoulder workouts because I want to give emphasis on these muscle groups? and on the deadlift, could put it as the last of back or it would be wrong? if I have written something wrong sorry for my english I'm not fluent

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Posted Thu, 09/18/2014 - 14:11
Winand

Multiple experts say that the rep range 6-8 is best for muscle mass. Assuming u agree with this, is this workout not meant for mass? But for more definition?

Steven's picture
Posted Thu, 09/18/2014 - 14:49
Steven

No. They are wrong. There are no magic rep ranges. In addition, rep work does not give you fat loss. Cutting calories does.

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Posted Wed, 09/17/2014 - 16:02
Cortez

Is this program and volume suiting for me as I have been doing stronglifts 5x5 for over a year and a bunch of random arm workouts

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Posted Wed, 09/17/2014 - 12:06
JoeBloe

Wait, so when do I blast and when do I cruise?

J/K, lol.

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Posted Tue, 09/16/2014 - 22:50
DaveyTrotman

It says 200 g. of protein, but how many carbs would be a good amount?

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Posted Thu, 09/11/2014 - 04:01
Knut

Would the approach this program have towards building mass on arms, work equally well for adding mass to other bodyparts if i replace the excersises ?

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Posted Thu, 09/11/2014 - 02:40
Brenon

Hey Steve,

Looks like a solid program. I am wondering what kind of weight I should be doing for the arm workouts on the blast and cruise weeks. Like what estimated percentage of my 1RM? And do we keep the same weight per exercise?

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Posted Tue, 09/09/2014 - 23:56
abdul jaleel

I like very good

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Posted Tue, 09/09/2014 - 23:21
kevin

Do I increase weights between sets for arm exercises? Like

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Posted Mon, 09/08/2014 - 16:24
Nathan

Steve,

I've been running your Power 8 workout for around 3 months now, and I've decided to run this 10 week program as a change of pace. A couple of questions: I know the purpose of htis workout is to take away energy used from other areas of the body to concentrate on the biceps and triceps, but can I add in RDLs on leg days, and can I still throw in Deadlifts on Curise week?

In addition, I ran the first day today, and like the power 8, I kept rest to a strict 60 seconds between sets during Arm Work. Is that what you recommend, or should I give myself more time?

Thanks,

Nate

Steven's picture
Posted Mon, 09/08/2014 - 16:44
Steven

Hi Nathan,

You can try to add in extra work. Just play it by ear and see how your body feels.

60 seconds is good. I wouldn't restrict it any more than this though.

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Posted Sun, 09/07/2014 - 14:50
Tom

Looks like a good workout, I am starting it tomorrow, will I see results?

Steven's picture
Posted Mon, 09/08/2014 - 16:43
Steven

I wouldn't put out a program I didn't believe in.

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Posted Sat, 09/06/2014 - 13:10
Language

Doing 4 day a week 5/3/1 which I keep pretty basic.
Will be adding the arm section of this on my "off" days... unless there is a reason why not...

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Posted Fri, 09/05/2014 - 19:20
Isaac

Thanks Steve, I should have caught that. Thanks again for all you do for us. I have been doing your routines for almost a year now with awesome results.

Steven's picture
Posted Mon, 09/08/2014 - 16:43
Steven

Stay strong!

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Posted Fri, 09/05/2014 - 15:17
Dave

Do the main muscle groups have to work harder, in turn, due to the arms being fatigued?

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Posted Fri, 09/05/2014 - 04:40
Ahmet Bilen

Hey Steve! I cant wait to start this program!
As I understand that one week blast one week cruise program,right?

Steven's picture
Posted Fri, 09/05/2014 - 08:32
Steven

Yes, correct.

"Over the course of the next 10 weeks you will alternate between blast weeks and cruise weeks."

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Posted Fri, 09/05/2014 - 02:31
Jordan

Do you alternate between the cruise and blast weeks over the 10 week cycle?

Steven's picture
Posted Fri, 09/05/2014 - 08:31
Steven

Hi Jordan,

From the article: "Over the course of the next 10 weeks you will alternate between blast weeks and cruise weeks."

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Posted Fri, 09/05/2014 - 00:30
Isaac

When do I change from blast to cruise?