The 12-week schedule is split into two distinct phases. Phase one (Weeks 1–6) focuses on foundational volume, followed by a deload in Week 7. Phase two (Weeks 8–12) introduces variations in exercise order and higher repetition ranges to push through plateaus.
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. 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. The 12-week schedule is split into two distinct phases
Includes advanced methods like "Myo Reps" and activation sets to increase metabolic stress and fiber recruitment in later phases. Template Contents & Customization JPS-Arm-Specialisation-12-Week-Template.rar