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 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

Features drop-down menus for exercise selection, making it adaptable to the equipment available in your gym.

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.

The Excel template automatically calculates volume load, estimated one-rep max, and "hypertrophic reps" (effective reps for muscle growth) based on user input.

Tracks weekly soreness levels to provide feedback on whether volume should be reduced or maintained for the following session.

The template supports training from 1 to 5 days per week, allowing users to fit specialization into their existing schedule.