Jps-arm-specialisation-12-week-template.rar – Direct & Instant

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.

Features drop-down menus for exercise selection, making it adaptable to the equipment available in your gym. JPS-Arm-Specialisation-12-Week-Template.rar

Tracks weekly soreness levels to provide feedback on whether volume should be reduced or maintained for the following session. The 12-week schedule is split into two distinct phases

Includes a built-in nutrition log with automated calorie and macronutrient guidelines (recommending 1.6–2.2g of protein per kg of body weight). Features drop-down menus for exercise selection, making it

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

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

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