Train the triceps as hard as the biceps
The triceps make up more of the upper arm than the biceps. Give them direct work, including an overhead extension, instead of leaving them to presses.
Bigger arms
Bigger arms, on purpose.
Surpass asks one question first: what do you want people to notice? Pick Bigger arms and your block puts extra weekly sets on your biceps and triceps, gives every set a weight and rep target, and keeps private photos that show whether your arms are changing.
Free to download. No account required. Workout history stays on your iPhone.
What actually grows your arms.
Arm size comes from the biceps and triceps getting enough hard sets every week, on lifts whose load keeps climbing.
Enough sets, every week
Surpass gives each priority muscle a second exercise on the days that train it, aiming for about 10 to 20 hard sets a week, and shows how many are left.
Proof from the same angles
Arms show best from the front and the side. Frame Check takes matched photos from the same angles each time, so you compare like with like.
From the first screen to your first workout.
The choice you make on the first screen decides where your extra sets go all block.
01
Pick Bigger arms
The first screen asks what you want people to notice first. Choose Bigger arms, then set your training days, session length and equipment. Your first workout follows your choice.
02
Train the block
Today shows the week on a front and back body map. Your priority fills in as you close on this week's set target, and every set has a weight and rep target beside your last result.
03
Check it showing
Take a Frame Check with matched front and side photos, mark what you see, and Surpass ranks your next priority. Your photos stay on your phone.
A generic split, and a block built for one change.
Most programmes spread sets evenly. A Bigger arms block puts them where you want the change to show.
MomentGeneric splitSurpass, Bigger arms
Weekly arm workArms get whatever sets are left at the end of a push or pull day.Biceps and triceps get their own weekly set target, shown on the body map.
Each sessionPick a weight and hope it was the right one.A weight and rep target for every set, beside what you did last time.
Knowing it workedA mirror in different light every time.Matched Frame Check photos, compared only with your own past check-ins.
Questions about building bigger arms.
How many sets a week does it take to build bigger arms?
Research on weekly volume favours roughly 10 or more hard sets per muscle a week for growth (Schoenfeld, Ogborn and Krieger, 2017). Surpass starter plans give each priority muscle a second exercise on the days that train it, aiming for about 10 to 20 hard sets a week, and Today shows how many are left.
Which exercises should I use?
Curls for the biceps (incline, cable or hammer) and pushdowns plus an overhead extension for the triceps. Keep the same exercises through the block so the load can climb.
Do I have to stop training the rest of my body?
No. The rest of your plan keeps its normal work. Your arms get the extra sets, inside the session length you choose.
Does Surpass rate my physique from a photo?
No. Frame Check keeps matched photos on your phone and asks you to mark what you see. There is no score and no comparison with anyone else, only with your own past check-ins.
What does Surpass cost?
Logging, history, import and your first Frame Check read are free. Surpass Pro is $12.99 a month or $59.99 a year in the US, with a 7-day free trial on the annual plan. Apple shows your local price before you buy.
Pick Bigger arms. Start the block.
Free on iPhone. The first screen asks what you want people to notice first, and your first workout follows your answer.
Free on the App StoreStart free on iPhone