The triceps make up the majority of your upper arm mass — and unlocking serious pushing power starts here. This planner targets all three heads of the triceps with a blend of heavy presses, targeted isolation, and volume work to build strength, size, and definition.

What This Planner Includes:

Compound pressing movements to build foundational triceps strength

Isolation exercises like skull crushers, pushdowns, and overhead extensions

Techniques for targeting the long, medial, and lateral triceps heads

Functional carryover to pressing strength in bench, dips, and overhead lifts

Progressive structure for all experience levels — beginner to advanced