A 12-week advanced arm specialisation program covering biceps, triceps, brachialis, brachioradialis, five-day frequency, intensity methods, progression and elbow recovery.
60 min read
Get The PDFThe Ferryman’s Fare is a 12-week arm specialisation program for advanced lifters whose biceps and triceps have stopped responding to ordinary training. Instead of simply adding more curls and extensions, it identifies neglected arm muscles, rotates which areas receive the freshest work and controls frequency around elbow and connective-tissue recovery.
What's Inside
Written for advanced lifters whose arms have stopped growing despite consistent training and progressive effort. It is especially useful for lifters who have relied mainly on conventional curls and pushdowns, neglected the brachialis, brachioradialis or triceps long head, or struggle to balance high-intensity arm training with elbow recovery. This is not designed as a beginner arm routine. The guide specifically states that lifters with less than roughly two years of training do not need this level of volume and intensity.
The guide treats the arm as multiple trainable units rather than simply “biceps and triceps.” Biceps long and short heads, brachialis, brachioradialis, the three triceps heads and forearm musculature all contribute differently to arm size and performance.
The block runs for 84 days with 17 dedicated arm sessions performed every fifth day. The program is divided into two phases and uses rotating lead groups so the same muscle does not always receive the best sets.
Phase 1 focuses more heavily on mechanical tension, stretched-position loading, controlled eccentrics and establishing stronger working loads. Phase 2 builds on that foundation with greater emphasis on time under load, metabolite work and more demanding intensity techniques.
The guide treats the elbow, tendon and surrounding connective tissue as the main limit on arm-training frequency. The five-day cycle is designed to provide enough recovery between high-intensity sessions while still giving an advanced lifter enough exposures across twelve weeks.
Arms are trained every fifth day rather than on a fixed weekly schedule. The complete 12-week block contains 17 dedicated arm sessions across 84 days.
Because arm development involves several distinct trainable units. The guide specifically includes the biceps heads, brachialis, brachioradialis, all three triceps heads and forearm musculature so neglected areas do not remain permanent weak points.
The guide uses a five-day cycle to provide roughly 96 hours between direct arm sessions. Its reasoning is that muscle may feel recovered sooner, while elbows, tendons and other connective tissues can require a longer recovery window after very hard arm training.
No. The guide specifically advises against adding a second arm session in the gap because doing so removes the recovery window the program is built around. Progress should come from the planned sessions rather than adding extra frequency.
This guide is for educational purposes only and is not medical advice.
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