Arms and Shoulders
Delts and arms twice a week, with enough around them to stay balanced.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Arms and Shoulders workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Arms Shoulders24 sessions · 192 main slots View group
- Shoulders: 72 main slots
- Biceps: 48 main slots
- Triceps: 48 main slots
- Forearms: 24 main slots
- Plate Pinch
- Bent Over Dumbbell Rear Delt Rows
- Plate Pinch Grip Deadlift
- Alternate Biceps Curl Resistance Band
- Alternating Dumbbell Hammer Preacher Curls
24 workouts
- Arms and Shoulders — Week 1 Day 1 (Advanced)
- Arms and Shoulders — Week 1 Day 1 (Beginner)
- Arms and Shoulders — Week 1 Day 1 (Intermediate)
- Arms and Shoulders — Week 1 Day 3 (Advanced)
- Arms and Shoulders — Week 1 Day 3 (Beginner)
- Arms and Shoulders — Week 1 Day 3 (Intermediate)
- Arms and Shoulders — Week 2 Day 1 (Advanced)
- Arms and Shoulders — Week 2 Day 1 (Beginner)
- Arms and Shoulders — Week 2 Day 1 (Intermediate)
- Arms and Shoulders — Week 2 Day 3 (Advanced)
- Arms and Shoulders — Week 2 Day 3 (Beginner)
- Arms and Shoulders — Week 2 Day 3 (Intermediate)
- Arms and Shoulders — Week 3 Day 1 (Advanced)
- Arms and Shoulders — Week 3 Day 1 (Beginner)
- Arms and Shoulders — Week 3 Day 1 (Intermediate)
- Arms and Shoulders — Week 3 Day 3 (Advanced)
- Arms and Shoulders — Week 3 Day 3 (Beginner)
- Arms and Shoulders — Week 3 Day 3 (Intermediate)
- Arms and Shoulders — Week 4 Day 1 (Advanced)
- Arms and Shoulders — Week 4 Day 1 (Beginner)
- Arms and Shoulders — Week 4 Day 1 (Intermediate)
- Arms and Shoulders — Week 4 Day 3 (Advanced)
- Arms and Shoulders — Week 4 Day 3 (Beginner)
- Arms and Shoulders — Week 4 Day 3 (Intermediate)
02 Chest Back12 sessions · 48 main slots View group
- Chest: 24 main slots
- Lats: 12 main slots
- Middle Back: 12 main slots
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin Up Reverse Close Grip
- Assisted Chin Up Reverse Wide Grip
- Band Assisted Pull Ups
- Bent Over Barbell Rows
12 workouts
- Arms and Shoulders — Chest and Back, Week 1 Day 2 (Advanced)
- Arms and Shoulders — Chest and Back, Week 1 Day 2 (Beginner)
- Arms and Shoulders — Chest and Back, Week 1 Day 2 (Intermediate)
- Arms and Shoulders — Chest and Back, Week 2 Day 2 (Advanced)
- Arms and Shoulders — Chest and Back, Week 2 Day 2 (Beginner)
- Arms and Shoulders — Chest and Back, Week 2 Day 2 (Intermediate)
- Arms and Shoulders — Chest and Back, Week 3 Day 2 (Advanced)
- Arms and Shoulders — Chest and Back, Week 3 Day 2 (Beginner)
- Arms and Shoulders — Chest and Back, Week 3 Day 2 (Intermediate)
- Arms and Shoulders — Chest and Back, Week 4 Day 2 (Advanced)
- Arms and Shoulders — Chest and Back, Week 4 Day 2 (Beginner)
- Arms and Shoulders — Chest and Back, Week 4 Day 2 (Intermediate)
03 Legs Core12 sessions · 60 main slots View group
- Abdominals: 24 main slots
- Quadriceps: 22 main slots
- Hamstrings: 12 main slots
- Glutes: 2 main slots
- Dumbbell Swings
- 3:4 Sit Up
- Ab Crunch Machine
- Abdominal Crunches with Hold
- Alternate Arm Leg Plank
12 workouts
- Arms and Shoulders — Legs and Core, Week 1 Day 4 (Advanced)
- Arms and Shoulders — Legs and Core, Week 1 Day 4 (Beginner)
- Arms and Shoulders — Legs and Core, Week 1 Day 4 (Intermediate)
- Arms and Shoulders — Legs and Core, Week 2 Day 4 (Advanced)
- Arms and Shoulders — Legs and Core, Week 2 Day 4 (Beginner)
- Arms and Shoulders — Legs and Core, Week 2 Day 4 (Intermediate)
- Arms and Shoulders — Legs and Core, Week 3 Day 4 (Advanced)
- Arms and Shoulders — Legs and Core, Week 3 Day 4 (Beginner)
- Arms and Shoulders — Legs and Core, Week 3 Day 4 (Intermediate)
- Arms and Shoulders — Legs and Core, Week 4 Day 4 (Advanced)
- Arms and Shoulders — Legs and Core, Week 4 Day 4 (Beginner)
- Arms and Shoulders — Legs and Core, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Arms and Shoulders, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 18 exercises · 31 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 1 · Day 45 exercises · 22 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 45 exercises · 22 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 45 exercises · 24 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 45 exercises · 24 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 18 exercises · 31 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 1 · Day 45 exercises · 22 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 45 exercises · 22 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 45 exercises · 24 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 45 exercises · 24 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 18 exercises · 38 sets
- Week 1 · Day 24 exercises · 22 sets
- Week 1 · Day 38 exercises · 38 sets
- Week 1 · Day 45 exercises · 24 sets
- Week 2 · Day 18 exercises · 38 sets
- Week 2 · Day 24 exercises · 22 sets
- Week 2 · Day 38 exercises · 38 sets
- Week 2 · Day 45 exercises · 24 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 45 exercises · 24 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 45 exercises · 24 sets
What this block is
Arms and Shoulders runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
Browse another tier
Want arms and shoulders built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.