The is a science-based training program designed by JPS Health & Fitness to maximize hypertrophy in the biceps and triceps. Delivered as an interactive Excel file, it automates high-level training metrics to help users focus on progressive overload. Core Program Features
Rather than fixed percentages, the program uses Reps in Reserve (RIR) . This allows you to adjust the weight daily based on your actual performance and recovery levels.
The template supports training from 1 to 5 days per week, allowing users to fit specialization into their existing schedule. JPS-Arm-Specialisation-12-Week-Template.rar
Created by a team of sports scientists and physique coaches to ensure optimal volume, frequency, and intensity for arm growth while maintaining other major muscle groups.
Features drop-down menus for exercise selection, making it adaptable to the equipment available in your gym. The is a science-based training program designed by
The program is available for purchase directly from JPS Health & Fitness, often included in their Ultimate Template Pack for those looking to specialize in multiple body parts. 12 Week Arm Specialisation Program - JPS Health & Fitness
Includes advanced methods like "Myo Reps" and activation sets to increase metabolic stress and fiber recruitment in later phases. Template Contents & Customization This allows you to adjust the weight daily
Includes a built-in nutrition log with automated calorie and macronutrient guidelines (recommending 1.6–2.2g of protein per kg of body weight).