Profile Setup
Daily Hypertrophy Targets
Target Calories
0
kcal
Protein Goal
0
g
Today's Progress
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Meal Timings Checklist
💡 Progressive Overload Rule
To fix thin arms, increase the weight or total reps every single session. Log your metrics below to beat your past self.
Step 1: Warm-Up
Arm Activation
Form Cue: Keep shoulders back down. Pump blood to the joints.
Arm Circles & Band Pull-aparts
2 Sets × 15 Reps
Step 2: Compound Movements
Close-Grip Pushups / Chin-ups
Form Cue: Tuck elbows tight to your sides to focus load on Triceps and Bicep short-head.
Step 3: Isolation Movements
Bicep Curls & Overhead Extensions
Form Cue: Strict movement. Eliminate body momentum entirely.