Get “Bigger Arms” in 22 Days! (GUARANTEED)

If you wondering how to get bigger arms, this arm workout will help you build big biceps and triceps in just 22 days. The key to the effectiveness of this workout for bigger arms is hitting the muscles most effectively and knowing how to progress the exercises over the course of the three weeks.

It is important to note that this workout for bigger arms is going to replace your current arm workout or direct biceps and triceps exercises you're doing. If you have been dedicating a single day of the week just to biceps and triceps, then you’ve been missing out on potential arm gains. We know that we can stimulate muscle protein synthesis every 48 hours, so you will be spreading that same volume over the course of 3 mini arm workouts times per week.

To get bigger arms, you should start by first establishing an objective baseline - that is by breaking out a measuring tape and measuring your arm while flexed. Wrap the tape around the peak of the biceps and the largest portion of the triceps. Keep note of this number, because you will be comparing to it when you reach day 22.

The first training day of the 22 day arm workout starts with just one biceps exercise; the Incline DB Waiter Curl for 4 sets of 9 reps. The key to this is establishing a good mind muscle connection with the biceps using high quality contractions. On day 9, you will be repeating this exercises but you will be performing 3 pulses at the top of each rep. On day 16, you will be performing the same exercise with the pulses again, but this time, you are doing 6 pulses instead of 3.

On day 2 of this workout for bigger arms, you are performing 4 sets of Bench Dips to failure. Again, focusing on that mind muscle connection. On day 10, you will be following the same protocol as you did with the biceps by performing 3 pulses at the top of each rep until you reach failure. On day 17, there will be 6 pulses at the top of each rep. Remember, to build big arms, you have to be able to really feel the contraction of the muscles with each repetition.

The second biceps day includes the Alt. Cross Body Hammer Curl. This is a great exercise for focusing on the brachialis to increase the height and width of the biceps. Perform this exercise for 4 sets of 12 reps with each arm. When you repeat this on day 11, increase the weight of the dumbbells by 5 lbs for 12 repetitions in rest/pause fashion. On day 18, increase it by 5 more lbs, again in rest/pause fashion.

The second triceps day attacks the medial head of the triceps, the smallest of the three heads to help widen out the arm. Here, you have two exercise options to pick from; Tricep Pushdowns or Thumbs Up DB Bench Press. Either of these two exercises will help build bigger arms thanks to their requirement of locking the elbows out at the end of each rep. The progression is to increase the weight on day 12 by 5 lbs and day 19 by 5 more lbs.

We know that eccentrics are a main driver of muscle growth and to build big arms, we can’t ignore that fact. On day 6, you will be performing Cheat Curls with a slow eccentric of 3 seconds for 3-4 sets of 8 reps. Next week, the eccentrics will last for 4 seconds but still performed for 8 reps. In the third week, you will be using a 5 second eccentric lowering for as many reps as you can, then 4 seconds for as many as you can, and then 3 seconds until all 8 reps are completed.

For the last triceps training day of the week, we’re doing the PJR Pullover. Here, you can use the lats to muscle the weight up on the concentric portion of the lift, while slowly lowering the weight back to get a good stretch on the triceps. The progression protocols remain the same as the biceps: 3 seconds on day 7, 4 seconds on day 14, and the 5-3 second regression on day 21.

We wrap up the arm workout on the 22nd day by measuring our arms once again, giving an objective comparison to where we started just a few weeks ago.

If done step by step, you will get bigger arms and should see some noticeable gains fast. Try it out and make sure that you share it with a friend to see who makes better arm gains in 3 weeks. Remember to come back to see the full arm workout schedule and exactly what exercises to do as you progress to filling up your shirt sleeves.

If you’re looking to get big arms and more, our step by step training programs and nutrition plans will help you build the body you’ve always dreamed of. You can check them out at and make sure to go through our program selector quiz to find the right workout plan that best matches your current goals.

For more videos on how to get bigger arms and the best arm exercises, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never a miss a new video when it’s published.

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    ATHLEAN-X™Prije 4 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. CainCrow

    CainCrowPrije 10 dana

    Hey, 40+ disabled man here. Let me say I find your videos encouraging, inspirational and I'm making some small changes currently. Thanks for making these.

  3. Savelina Filemoni

    Savelina FilemoniPrije 15 dana

    Am I in?

  4. CBPfilm

    CBPfilmPrije 21 dan

    I need this more than anyone but im 3 months late.

  5. Anik Sdke

    Anik SdkePrije 23 dana

    My name aathil

  6. Genos ✅

    Genos ✅Prije 28 dana


  7. Jerry Tengelis

    Jerry TengelisPrije 34 minuta

    It's videos like this that made me unsubscribe. Complete BULL

  8. Da St

    Da StPrije 4 sati

    That thumbnail XD

  9. YaBoy Tone

    YaBoy TonePrije 7 sati

    Jeff is the Chuck Norris of body sculpting in our era… also Jeff walks his car home after a long day at work

  10. Bruce Cox

    Bruce CoxPrije 8 sati

    Why does it take so long for ur biceps to grow?

  11. Bruce Cox

    Bruce CoxPrije 8 sati

    Drinking water makes me pee to much

  12. achint rajput

    achint rajputPrije 9 sati

    HRchartsrs can make u Arnold in 22 days..

  13. Joe Bloggs0611

    Joe Bloggs0611Prije 11 sati

    Love @Athlene-x Never really leave comments anywhere. Could you do video for other muscle groups such as wider shoulders, chest etc?

  14. vlongchamp

    vlongchampPrije 12 sati

    im 2 weeks into this routine and i can already see my arms are bigger even a family memeber noticing they were bigger, i def recommend

  15. BlackLotus

    BlackLotusPrije 12 sati

    "Cavaliere" means knight in italian 😏

  16. JimSweet

    JimSweetPrije 15 sati

    In the thumbnail, it looked like a smaller shirt was the answer. Jk.

  17. Tanmay Pandey

    Tanmay PandeyPrije 19 sati

    I am about to start this and am looking to know how much weight should I start with?

  18. Hollering Smith

    Hollering SmithPrije dan

    That thumbnail is the most bullshit click bait thing I’ve ever seen in my life

  19. pal 555

    pal 555Prije dan

    How many times a week do you jab your arse

  20. Jose Gonzalez

    Jose GonzalezPrije dan

    It took me 21 days not 22 days

  21. kudoi gujao

    kudoi gujaoPrije 2 dana

    The unadvised thing alternatively boast because child nutritionally like via a complete gore-tex. hurt, vulgar bun


    SLIPKNOTSIXEPrije 2 dana

    So its the first day 36 pull ups and thats it?


    MUFFIN BUFFPrije 2 dana

    Does this mean I should skip arm day ? Or should I.keep it as it is ?

  24. ObscureJester

    ObscureJesterPrije 2 dana

    day1: 30cm rest, 35cm flex. day22: 30cm rest, 35cm flex. Had no gain at all, I don't get what I did wrong. Follwed instructions and timing correctly, I'm a former athlete and am not unfamiliar with weights workout.

  25. Mitchell Jeffrey

    Mitchell JeffreyPrije 2 dana

    ross from friends is looking well....i got worn out just watching this

  26. ItsMeTyreece

    ItsMeTyreecePrije 2 dana

    How do you get strength but not mass

  27. Israel Vallejos

    Israel VallejosPrije 2 dana


  28. Buffynatural Videocomics

    Buffynatural VideocomicsPrije 2 dana

    I completed the 22 days I gained 1.1 inches on my left arm and .6 inches on my right That doesn’t sound good because the imbalance BUT my arms started out with my right arm a full inch larger than my left, this helped balance them better somehow, and now the difference between the two is just a half inch, which is still noticeable. Lol.

  29. Johnny Good

    Johnny GoodPrije 3 dana

    what if i’m not wearing a shit

  30. Richard Young

    Richard YoungPrije 3 dana

    I measured my arm muscle and it’s a “big” whopping 11 inches. 😢😭😂😭😭

  31. Braeden Holt

    Braeden HoltPrije 3 dana

    My arms are currently 11 3/4 inches, I'll give everyone an update of my new arm size at the end of the 22 days!

  32. jad d

    jad dPrije 3 dana

    good luck bro

  33. Srđan Halilović

    Srđan HalilovićPrije 3 dana

    I was reading comments... I dont know american system... I use centimeters and meters

  34. Aaron Johnson

    Aaron JohnsonPrije 3 dana

    This is so incredible. I’m hurting right now and I haven’t burnt in a long time. Them pulses in the beginning are no joke. They add up quick! Thank you so much.

  35. Khorinis Finest

    Khorinis FinestPrije 3 dana

    Ok journey starts with 35 cm

  36. Daniel Donald

    Daniel DonaldPrije 3 dana


  37. The Basic

    The BasicPrije 3 dana

    Nice, I love the way you break everything down..

  38. Yellowbear Works

    Yellowbear WorksPrije 3 dana

    Hi Jeff, I think the incline waiter curl makes sense, I liked it and seemed to work. However, I ended up with a golf ankle pains developed in both arms. Can it be that I made something wrongly or this excercise MIGHT impact on some individuals?

  39. Man Preet

    Man PreetPrije 3 dana

    everyday just one set ? with 4 reps

  40. Mathew koshy

    Mathew koshyPrije 3 dana

    How do I decide what weight I should choose?

  41. Jason Givens

    Jason GivensPrije 3 dana

    I don’t have a barbell to do cheat curls what do I do know?

  42. johan moreno

    johan morenoPrije 3 dana

    Your the man Jeff without those screenshots I would have to keep coming back.

  43. Jakob Strand (Lunaspice)

    Jakob Strand (Lunaspice)Prije 3 dana

    "Baby reps, do baby reps...just baby reps"

  44. Mo-12

    Mo-12Prije 3 dana

    it is more like get smaller shirt

  45. abdiel miranda

    abdiel mirandaPrije 4 dana

    Ngl my biceps grew big already in 2 in a half days......

  46. Brayden Hulsey

    Brayden HulseyPrije 4 dana

    I know you said forget about your other arm workouts but would it reverse anything if I did this and continued my normal arm workouts?

  47. Razvan Nagy

    Razvan NagyPrije 4 dana

    "Get it right", so funny

  48. poopyfarthead

    poopyfartheadPrije 4 dana

    1 week in and already seeing results

  49. Юрий

    ЮрийPrije 4 dana

    Wow. Another "magic 100% working plan to grow big muscles in a few weeks". Great.

  50. Kirkuk

    KirkukPrije 5 dana


  51. Hervian Dirgantara

    Hervian DirgantaraPrije 5 dana

    hai Jeff when ultimate arms 2 program coming soon

  52. Hayden Roach

    Hayden RoachPrije 5 dana

    With steroids* 👍

  53. Joe T

    Joe TPrije 5 dana


  54. Iori

    IoriPrije 5 dana

    You know it’s trustworthy when Jeff is the one teaching you

  55. WE Vibe

    WE VibePrije 6 dana

    How heavy of a weight?

  56. Brad Bryant

    Brad BryantPrije 6 dana

    Looks like it will result in increased size for sure...thx for the techniques.

  57. Fedo Emseih

    Fedo EmseihPrije 6 dana

    Yo can i do the triceps one with ropes not the bar??

  58. i am farooq

    i am farooqPrije 6 dana

    Only one workout per day????

  59. Aanil Awotur

    Aanil AwoturPrije 6 dana

    How to get more information about the exercise before i started .actually i have reach my 60 yrs

  60. J Boat

    J BoatPrije 6 dana

    I got.tired watchi.g rhis

  61. Junior Díaz

    Junior DíazPrije 6 dana

    Do you got a pdf for this?

  62. orange_VAP22

    orange_VAP22Prije 7 dana


  63. Frank Lopez

    Frank LopezPrije 7 dana

    Isn’t protein an important factor?

  64. Frank Lopez

    Frank LopezPrije 7 dana

    I am doing the bench dips wrong I don’t have big triceps. That’s what I really wish I had. Happy with everything else. Maybe a bit bigger biceps lol.

  65. Perry Ugalde

    Perry UgaldePrije 7 dana

    I'm trusting you with this.

  66. Marcello Medeiros

    Marcello MedeirosPrije 7 dana

    Just watch x-videos for 22 days non stop and you will got this result. ✌🤣

  67. Mael Radec

    Mael RadecPrije 7 dana

    Useful as always! THX!

  68. Keyur patel

    Keyur patelPrije 7 dana

    So Jeff will take lead over u on athlean x in future

  69. Donnie Wright

    Donnie WrightPrije 8 dana

    GREAT VIDEO! Great advice. Thank you!

  70. Jitendra Vishwakarma

    Jitendra VishwakarmaPrije 8 dana

    Teri angrej ki

  71. Rankanz

    RankanzPrije 8 dana

    If im currently going gym every morning doing push pull legs is it better to do this arm workout after my workout or later on in the day to maximise gains?

  72. Samarth Motivation

    Samarth MotivationPrije 8 dana

    Jeff : I'll make your arms bigger in 22 days. Me : I can teach you how to get a bigger belly in less than a week.

  73. pes SHEHERYAR

    pes SHEHERYARPrije 8 dana


  74. The Dave Cave

    The Dave CavePrije 9 dana

    How much time between each set of bench dips?

  75. Bolt-ActionBJJ

    Bolt-ActionBJJPrije 9 dana

    In other words: Buy a smaller size t-shirt.

  76. raouf sami

    raouf samiPrije 9 dana

    4 days a week are enough my coach?

  77. John Mumford

    John MumfordPrije 9 dana

    Ooh this is a good one!

  78. Lazy Cunt

    Lazy CuntPrije 9 dana

    Can you do 1A biceps and triceps in one day?

  79. Kyle miles915

    Kyle miles915Prije 9 dana

    Ok day 1 yesterday i measured 13 3/4 unflexed..flexed 14 and some change ..see u in 22 days..ill be back..!!

  80. Haniel Poyel

    Haniel PoyelPrije 9 dana

    You was dabbing with dumbbells on, you ain't slik😭the third excercise


    ALAN PARKPrije 10 dana

    Step 1: Wax forearms

  82. The Sammad

    The SammadPrije 10 dana

    My 22 days challenge complete My muscles 0.6 inch gain good result thanks❤💯

  83. Ken

    KenPrije 10 dana

    I clicked on this just to comment: anyone who needs to watch this to gain the knowledge that their arms will grow if you workout is definitely missing a few brain cells. BTW, if you measure your arms after a workout they will always be bigger even after 30 minutes.

  84. rtucker1004

    rtucker1004Prije 10 dana

    Tricep Pushdown with 210lbs? How does Jeff not come off the floor?


    JWALA NARASIMHAPrije 10 dana

    0:27 i like it

  86. Angelo P

    Angelo PPrije 10 dana

    Just did day 7 and I have to say I already see results. I am skinny though so that could be why.

  87. Ajaz Ahmed

    Ajaz AhmedPrije 10 dana

    Jeff you are a legend I like your training.

  88. virus.dll

    virus.dllPrije 10 dana

    Outstanding guide I am studying this carefully and incorporating it in my training. Just one question out of curiousity - if anyone knows - are the weights Jeff uses in this video in lbs or kg?

  89. siddharth Shankar

    siddharth ShankarPrije 10 dana

    1st day of waiter curls and I can already feel the difference

  90. Damian Mitchell

    Damian MitchellPrije 10 dana

    SMedium that was so scripted hahaha

  91. Kartikkumar Patel

    Kartikkumar PatelPrije 10 dana

    Hello sir, I am 20 years old and my hand wrist looks 5 years old. sir how to gain hand and arms. secondly how to gain body.sir please give any solution.

  92. Syed Amjad Bashir Bukhari

    Syed Amjad Bashir BukhariPrije 10 dana

    Please give plan for diabetic patients how they can build thier body. Diet exercises and time durations.

  93. just because

    just becausePrije 10 dana

    How to get bigger arms in 1 day "oil"

  94. bluebloopgirlssuck

    bluebloopgirlssuckPrije 11 dana

    the only ways to make big arms happen incline dumbell curls hammer curls deadlifts work out all day

  95. Deepeshwar kotwal

    Deepeshwar kotwalPrije 11 dana

    Jeff jerks with both hands for preventing muscular imbalance

  96. Tonny

    TonnyPrije 11 dana

    yes you get quaranteed bigger arms in 22 days with a needle and T or roids in your ass! Without proper food and training they don't get any muscle.

  97. Matt Modena

    Matt ModenaPrije 11 dana

    What are your eating during this time?

  98. _ U61

    _ U61Prije 11 dana

    You should make a chest version of this for skinny people who want bigger chests

  99. Mitch Cohn

    Mitch CohnPrije 12 dana

    Wish I could have you in person to train me 👍

  100. Part time loser

    Part time loserPrije 12 dana

    My arms look beefy after 3 weeks, so i addet 2 more sets

  101. Pierre Montes Kornegay

    Pierre Montes KornegayPrije 12 dana

    How about doing a full body workout?

  102. Patrick Logston

    Patrick LogstonPrije 12 dana

    Here I go. I’ll be back in 22 days to let you know how it went!

  103. Kyle miles915

    Kyle miles915Prije 10 dana

    Same tomorrow its on like donkey adding this to my daily workout...soar as hell already from what my workout consists chest and new arm play..good luck brothers

  104. JAKKI SIN

    JAKKI SINPrije 12 dana

    11:00 doggo🙌

  105. Ignatius Duggan

    Ignatius DugganPrije 12 dana

    Looks good.. just coming off back to back knee replacements just getting back to gym.

  106. Super Sentai Mexicano

    Super Sentai MexicanoPrije 12 dana

    (This is a note to myself) 11:49 - Summary

  107. King of the Dorks

    King of the DorksPrije 13 dana

    Women : I'm getting a abortion Jeff : Ur killing Ur gains