Biceps and triceps in your training split

The biceps and triceps are small muscle groups, but where you place them in the week can change your entire plan. Here you’ll find 20 training splits and a simple explanation of when to train arms on their own and when to pair them with chest, shoulders or back.

Why do biceps and triceps need a good split?

If arms always come at the end of the session, the work gets done, but progress can stall. Chest pressing tires the triceps. Rows and other rowing-style exercises take their share from the biceps. That’s why an arm day isn’t just a vanity extra but sometimes a perfectly sensible choice.

The simple truth: your split has to fit your recovery, your free time and your priorities. If you want to put more emphasis on your arms, choose a split where the triceps and biceps either get a day of their own or are repeated twice in the microcycle. If your goal is general fitness, it’s often enough to train arms after the larger muscle groups.

How do you fit biceps and triceps into your plan?

The options below are practical splits, not laws carved in stone. Some plans train the arms together, others separately. In some, the triceps gets its training load on the same day as shoulders or chest, while the biceps is trained on back day. If your recovery is poor, move arm day further from your rest day.

The author also made a good point: lats and deadlifts don’t always have to be on the same day. Serious deadlift sets can take so much out of your back that your seated or bent-over rows end up weak. The same logic applies to the arms. If your triceps are already spent from chest day, a heavy arm day the next day may not go well.

20 training splits for different goals

These first six work well when you want a clear rhythm in your week. Options 5 and 6 in particular give the arms a repeated training load while still building in rest. If your shoulders and elbows are making themselves felt, don’t push every arm exercise to the limit.

Practical options if your goal is arms

If arms are your priority, look at the 4th, 7th, 9th, 15th and 20th options first. In those, the biceps and triceps are either trained separately or clearly emphasized. A good trick is to do the heavier work on one day with 8-12 sets and a lighter extra training load of 4-6 sets on another day. That way you add frequency without wrecking your recovery.

You don’t have to force abs, calves and forearms into every table. Put them where they don’t interfere with the main lifts. For example, calves suit the end of leg day for many people, and abs fit at the end of a day when your lower back isn’t already tired from deadlifts.

Don’t stick to one split 100% just because it’s written down. If work, school or sleep throws your rhythm off, move the days around. A good training split helps you stay consistent, not make life more complicated.

Biceps and triceps: FAQ

Can biceps and triceps be trained on the same day?

Yes. Training arms together on one day works well if you want to give your arms dedicated attention. Keep the volume reasonable, and don’t put a very heavy arm day right after a hard chest or back day.

Should you train arms before the big muscle groups?

Usually not, if you also want to get your chest, back or shoulders stronger. But if arms are a clear priority, a separate arm day can be better than doing a couple of quick exercises tired at the end of a workout.

Which split suits a beginner?

A simpler 3-day split or an upper/lower split suits a beginner. A very detailed 5-day split can be exciting, but at the start technique, sleep and a repeatable weekly rhythm matter more.

Author: Compiled by Janar Rückenberg

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