Workout 01
Chest, Triceps and Biceps
Chest training with dedicated triceps and biceps work.
SCF / 13 · Specialist · Arm-dominant physique
Armageddon.
Bigger arms. Better structure.
No junk volume.
A nine-week arm-dominant physique program built to develop the biceps, triceps, forearms and grip while training the whole body across a structured four-day split.
$80 AUD one-off · App delivery · Coaching & check-ins
TRAIN WITH CUZ · SCFSpecialist
- Duration
- 9 weeks
- Training days
- 4 / week
- Starting level
- Intermediate
- Phase structure
- 3 × 3 weeks
Make arms the mission
Full-body training.
Arms at the centre.
Armageddon is built for lifters who want their arms to become a feature of their physique. Biceps, triceps, brachialis, forearms and grip are heavily prioritised throughout the week, while chest, back, legs, shoulders and core remain part of the program.
Across three progressive three-week phases, develop connection and control before increasing density, loading and intensity.
Training focusArm-dominant physique
Gym equipmentDumbbells, barbells, cables and machines
Extra cardioOptional / goal dependent
Four workouts per week
Your arm-priority split.
Select a workout to explore the muscle groups it brings together.
Workout 02
Back, Biceps and Triceps
Back training with biceps and triceps prioritised alongside it.
Workout 03
Legs, Shoulders and Arms
Train legs and shoulders while keeping arms part of the weekly focus.
Workout 04
Dedicated Arms and Upper Detail
Dedicated arm work and upper-body detail complete the four-day split.
Follow your app for exercise selection, sets, reps and weekly progression.
Nine weeks of progression
Ignition. Siege.
Final Reckoning.
01Weeks 1–3The Ignition Protocol
Build the foundation.
Improve arm connection, control tempo and prepare the elbows, wrists and shoulders for higher-frequency arm training.
02Weeks 4–6The Siege Phase
Increase the density.
Progress through supersets, tempo work, partial reps, holds, rest-pause sets and harder arm-focused finishers.
03Weeks 7–9The Final Reckoning
Peak the program.
Combine heavier loading with advanced final-set methods, myo-reps, drop sets, stretch-position partials, lockout holds and grip finishers.
Frequency with intent
The methods behind the mission.
Arm priority
Biceps, triceps, brachialis, forearms and grip receive focused attention throughout the week.
Progressive overload
Loading, execution and training demands progress across the nine-week structure.
Density & intensity
Supersets, rest-pause, partials and holds increase the demands through the second phase.
Advanced final-set work
Myo-reps, drop sets, stretch-position partials and lockout holds feature in the final phase.
Grip development
Forearm work and grip finishers support the arm-dominant focus.
Exercise rotation
Exercise selection changes across the phases as the program develops.
Intermediate gym users
Ready to prioritise
your arms?
Armageddon suits lifters who are comfortable using gym equipment and applying progressive overload, and who can commit to four structured sessions each week.
A specialist focus
Choose it when bringing up your arms is a clear physique goal and you want to retain full-body training. The Specialist badge identifies that focus; it is not a trilogy stage or a customer rating.
Compare the collectionProgramming with support
What you get.
- Nine weeks of structured arm-dominant programming
- Four workouts per week
- Three progressive three-week phases
- Biceps, triceps, forearm and grip development
- Full-body training alongside the arm priority
- Progressive overload and exercise rotation
- App delivery, coaching and check-ins
- Continued access to your purchased program
How access works.
Your one-off purchase includes coaching and check-ins while you work through the program. Take the time you need to finish. If you have not bought another program or joined Train Unlimited within 14 days of completing it, your account moves to basic access. You keep the program you purchased; new programming requires another purchase or an active Train Unlimited subscription.
Add new programming through another purchase or Train Unlimited at $12 AUD/week for library access while subscribed.
The arm priority plan
Make them the mission.
Give your arm training the structure, frequency and intent to progress through a dedicated nine-week plan.
9 weeks · 4 workouts per week · $80 AUD one-off