Why is Lee Priest’s arm training useful for shorter lifters?

He built huge arms with high volume and strict range, not just long-limb compounds. Log extra curl and triceps work after a normal push/pull day, or give arms their own session once a week.

Did Lee Priest eat clean only?

No. Protein stayed high; off-season food was less precious. Contest prep tightened portions. Hit protein from meat, eggs, and dairy first — see high-protein food lists if you need swaps in Australia.

How do I log an arm day so it actually grows?

Same exercises each week. Track the top set of barbell curl and skull crushers. Add a rep or 1–2 kg when you hit the top of the range. Creatine and sleep help more than another cable variation.

Illustrated icon of Lee Priest for his high-volume arm-day workout log

Australia · IFBB Pro · Australia

Lee Priest arm-day volume and simple meals (short-lifter log)

Newcastle, Australia. IFBB Pro famous for cartoon-level arms and a high-volume, old-school split.

Lee Priest meals: protein first, normal food allowed

Eat enough to grow, keep protein high, and don’t overcomplicate food. He was open about liking normal meals too.

Calories: ~4,000–5,000 kcal off-season
Protein: 220–280 g
Carbs: 400–600 g
Fats: 60–90 g

Meals

Meal 1. Eggs, toast or oats, fruit
Meal 2. Chicken, rice, vegetables
Meal 3. Beef mince or steak, potato
Meal 4. Tuna or chicken, rice
Meal 5. Protein shake, peanut butter
Meal 6. Cottage cheese or leftover meat

Contest prep tightened portions. Off-season he still hit protein first, then filled carbs around training.

High-volume arm day and body-part split to log

Body-part split with extra arm volume. Lots of sets, full range, pumps over ego maxes.

Bro split · 5–6 days

Day 1 — Chest

Incline press4 × 8–12
Flat press4 × 8–12
Flye3 × 10–15
Dip3 × 10–12

Day 2 — Back

Deadlift or row4 × 8–12
Pulldown4 × 10–12
Seated row3 × 10–12
Straight-arm pulldown3 × 12–15

Day 3 — Legs

Squat4 × 8–12
Leg press4 × 10–15
Leg extension3 × 12–15
Leg curl3 × 10–15

Day 4 — Arms / shoulders

Barbell curl5 × 8–12
Skull crusher5 × 8–12
Overhead press4 × 8–12
Lateral raise4 × 12–15

Arms got a dedicated day plus extras. Short rest, strict form, lots of blood in the muscle.

How to steal Priest arm volume without 20 junk sets

Keep full range and short rest on arms. Cap other days at 12–16 hard sets. Log curl and extension load weekly. Shorter lifters often need more arm frequency — not more chest volume.

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FAQ

Why is Lee Priest’s arm training useful for shorter lifters?: He built huge arms with high volume and strict range, not just long-limb compounds. Log extra curl and triceps work after a normal push/pull day, or give arms their own session once a week.
Did Lee Priest eat clean only?: No. Protein stayed high; off-season food was less precious. Contest prep tightened portions. Hit protein from meat, eggs, and dairy first — see high-protein food lists if you need swaps in Australia.
How do I log an arm day so it actually grows?: Same exercises each week. Track the top set of barbell curl and skull crushers. Add a rep or 1–2 kg when you hit the top of the range. Creatine and sleep help more than another cable variation.

Simplified from widely published interviews. Not official, not medical advice.