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Home » Programs » 4 Week Powerlifting & Strength Programs » 30 Day Arm Challenge Printable Calendar + PDF

30 Day Arm Challenge Printable Calendar + PDF

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By Kyle Risley
Last updated April 17, 2020

Experience level: Beginner

Weeks: 4

Program goal: Arms


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends exercises from weeks one and two. Finally, week four pulls everything together into “flows” that test your muscular and mental endurance.

Table of Contents

  • 1 The Pros and Cons of “30 Day Challenges”
  • 2 30 Day Arm Challenge Printable Calendar + PDF
  • 3 Weekly Overviews
    • 3.1 Week 1
    • 3.2 Week 2
    • 3.3 Week 3
    • 3.4 Week 4
  • 4 Exercises
    • 4.1 Wide Grip Push Ups
    • 4.2 Tricep Dips
    • 4.3 Tricep Push Ups
    • 4.4 Plank Taps
    • 4.5 Crouching Tiger Push Ups
    • 4.6 Straight Arm Fine Tuning
    • 4.7 Dolphin Push Up
    • 4.8 Close Grip Press
    • 4.9 Overhead Pulls
    • 4.10 Plank Up/Downs
    • 4.11 Bicep Curls
    • 4.12 Skull Crushers
    • 4.13 Tricep Kickbacks
    • 4.14 Plank Jacks
    • 4.15 Panther
    • 4.16 Plank Tricep Extension
    • 4.17 Mountain Climbers
    • 4.18 Dive Bomber Push Ups

The Pros and Cons of “30 Day Challenges”

These “challenges” are well-suited for individuals that are working to build discipline and make working out a regular habit. While untrained individuals will certainly get stronger, feel better, and see results after the month is over, the real rewards of regular exercise reveal themselves after months of regular training, not 30 days.

BUT, by committing to exercise for 30 days, you can use that momentum to continue building strength using the exercises you learned along the way.

There are no “quick fixes” in health and nutrition, but you can learn a lot in 30 days. Even the longest journey starts with a single step and this is a great way to get started!

30 Day Arm Challenge Printable Calendar + PDF

Below you can find a printable calendar on a spreadsheet and PDF.

If you’d prefer to not use a printout, you can simply view the spreadsheet on your phone or computer using Google Sheets.

via Shape

PDF:

Download printable PDF calendar

Spreadsheet:

30 Day Arm Challenge Printable Calendar | LiftVault.com

Weekly Overviews

These are weekly overview videos produced by Fitness with Kira Stokes.

Week 1

Arm Challenge: Bodyweight Basics | Fitness

Week 2

Arm Challenge: Dumbbells | Fitness

Week 3

Arm Challenge: Endurance + Strength | Fitness

Week 4

Arm Challenge: Flows + Fine-Tuning | Fitness

Exercises

These are the exercises that will be used over the course of the 30 day arm challenge. For additional detail on each exercise, please see the original post by Shape.

Wide Grip Push Ups

How To Wide-Hands Pushup | Nuffield Health

Tricep Dips

Courtney Rowsell - Bodyweight Tricep Dips

Tricep Push Ups

Plank Taps

How to Do a Plank Tap | Plyometric Exercises

Crouching Tiger Push Ups

Get Right Get Tight: Crouching Tiger Push Ups

Straight Arm Fine Tuning

This is explained at 4:27 in the week 1 overview video, linked below. The video should start automatically at 4:27.

Arm Challenge: Bodyweight Basics | Fitness

Dolphin Push Up

Dolphin Push-up

Close Grip Press

Close-Grip Dumbbell Bench Press Trick

Overhead Pulls

Even though this example is performed on a bench, this can also be performed while lying on the floor. Performing from the floor is especially easier for beginners and reduces the change of injury.

How To: Dumbbell Pull-Over (Target Chest Or Lats)

Plank Up/Downs

Up and Down Plank

Bicep Curls

How to Do a Basic Curl | Female Bodybuilding

Skull Crushers

DUMBELL SKULLCRUSHERS with DUMBELLS for Women and Men

Tricep Kickbacks

How to do a Perfect Tricep Kickback

Plank Jacks

Jack Plank Exercise | Fitness

Panther

The relevant portion for this exercise movement begins at 2:04.

Arm Challenge: Flows + Fine-Tuning | Fitness

Plank Tricep Extension

How to: Plank to Triceps Extension

Mountain Climbers

How to Do a Mountain Climber | Boot Camp Workout

Dive Bomber Push Ups

Dive Bomber Push-Up | Exercise Guide

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs
Tagged With: 4 Week Workout Plan



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