Twelve weeks of full-body training with the volume biased to biceps, triceps, and forearms. A dedicated arm day on Monday, secondary arm work on Thursday and Friday, and a structured rotation of exercises across three 4-week cycles so the elbows keep working and the arms keep growing.
Programmed by Andy Baker. Co-author, Practical Programming for Strength Training and The Barbell Prescription.
Twelve weeks of programming you can pin to the rack. Here is what is in the PDF, in the order you will read it.
Power-building means the main lifts go up while the assistance work fills the shirt. Three things make that possible.
Biceps first, triceps second, after two full days of rest. The bicep work warms the elbows for direct tricep training, which is where elbow inflammation usually starts. Three exercises per group, three working sets each, taken close to failure with strict form.
Thursday finishes a chest and shoulder session with brief direct tricep work. Friday finishes a back session with brief direct bicep work and a forearm-stressing shrug. Volume on these days is intentionally lower so Monday stays the priority stimulus.
Cycle I, II, and III each shuffle exercise order, exercise selection, and rep ranges on the arms. Barbell curls heavy first in Cycle I become barbell curls light second in Cycle II. The same logic runs on triceps, dips, and presses. Designed to keep progressing past the point most arm work stalls.
The 8s week, taken straight from the program. Week two drops to 3×5 on the main lifts, week three to 3×2. Loads, rotation rules, and the full reset protocol live in the PDF.
Biceps
Triceps
Legs
Abs
Chest · Shoulders
Triceps
Back
Biceps
Verbatim from Cycle I, Week 1 · progression rules, deload protocol, and Cycle II and III rotations in the PDF
Coach · 2005 — Now 
Four-day upper/lower hypertrophy split (3-day option included), with low, medium, and high volume tiers to match your recovery.
Twelve weeks of full-body training with the volume biased to shoulders and traps.
Four-day power-building split built around the bench, squat, overhead press, and deadlift. Full assistance template included.
The Baker Barbell Club is the recurring side of the same coaching practice. New programming every week, written by Andy, delivered Sunday. 400+ members. $27 a month. Cancel any time.
You will get an email with a download link to the PDF after checkout. Save it to your phone, your laptop, or print it. There is no login, no app, and no expiring access.
Only if your garage is well-stocked. The program needs more than a barbell and a rack. Andy recommends access to a barbell, an EZ curl bar, dumbbells, and cables, pulleys, or bands. Two or three of those at minimum. A bare-bones garage will not run this program well.
No. It is written for intermediate-to-advanced lifters who already have a base of barbell training. If you are still adding weight to the bar every session on a linear progression, run that out first.
No. The PDF is direct about this. Bigger arms are not built by piling on more sets of moderate-effort volume. The program already has the volume 99% of lifters need. Improve effort on the prescribed sets, do not add new ones.
You can run any program while losing weight, but you will not add inches to your arms in a caloric deficit unless you are relatively untrained. Eat at maintenance at minimum, slight surplus preferred.
12 weeks, structured as three 4-week mini-cycles. A deload week is recommended after Week 12. If recovery, performance, or nagging elbows say so, you can also deload between any 4-week cycle.
This program is a self-contained 12-week block that you own. The Baker Barbell Club is ongoing programming, written fresh every week, delivered Sunday to 400+ members. Many lifters run a PDF cycle while subscribed and use the Club for what to do next.