Coach ZaneThose who want stronger, more defined arms through targeted biceps and triceps work
Anyone looking to build a complete core with anti-rotation, oblique, and lower-ab training
Intermediate lifters ready for structured upper-body hypertrophy programming
People who want to feel stronger and more capable in daily life and athletic pursuits
Those seeking a balanced mix of strength, pump, and functional movement
Most arm programs focus solely on curls and extensions without addressing how the arms function as part of a complete upper body system. And many core programs stop at crunches, missing the anti-movement and rotational patterns that build real-world strength.
MuscleLab Arms + Abs takes a different approach. We integrate arm training with compound upper-body work to build functional strength, then layer in targeted isolation to sculpt definition. The core work covers all angles: anterior, oblique, rotational, and anti-movement patterns that protect your spine and transfer power.
Coach Zane's philosophy is simple: train with intention, progress with purpose, and leave every session feeling stronger and more capable.
Program Roadmap
This program runs for 4 weeks with 3 training days per week.
Day 1: Upper Push + Arms focuses on pressing movements for chest and shoulders, followed by triceps isolation circuits and anterior core work.
Day 2: Upper Pull + Arms emphasizes pulling patterns for back and biceps, with dedicated bicep finishers and rotational core training.
Day 3: Arms + Full Core Conditioning is a dedicated arm day with comprehensive 360° core work including anti-rotation, anti-extension, obliques, and lower abs.
Each session is designed to be completed in 45-60 minutes with intentional rest periods and clear progression cues.
Chest
Shoulders
Arms
Abs
BackArmsAbsArmsAbsEvery rep counts. Focus on quality over quantity. Control the eccentric (lowering) phase to maximize muscle tension and growth.
For arm isolation work, use a weight that allows 2-3 reps in reserve (RIR) on most sets. Save true failure for the final set of each exercise.
Core training isn't just about crunches. Anti-movement exercises like planks and Pallof holds build the stability that protects your spine and transfers power in real-world movements.
Rest periods matter: take the full rest between heavy compounds, but keep isolation and conditioning work flowing to maintain the pump.
I'm Zane.
I specialize in bodybuilding, hypertrophy, and aesthetic physique development. I design programs that build muscle, sculpt definition, and create the physique you've always wanted. From calisthenics to weight training, from beginners to advanced lifters, my methods focus on muscle activation, strict form, and progressive overload.
No shortcuts. No excuses. Every rep should be controlled, every set should have purpose. I emphasize strict form and muscle activation because that's how you build real muscle—not by swinging weights around, but by making every fiber work. My programs range from bodyweight mastery to full gym hypertrophy splits, but the principle stays the same: control the weight, feel the muscle, grow.
I expect commitment. I expect you to show up and do the work even when you don't feel like it. But here's what I also know: you're capable of more than you think. When you push through the discomfort, when you complete that last rep you didn't think you could do, that's when transformation happens. You're here to build something. Let's work.
