Most GYM Buddies waste hours on random curls without seeing real growth.
But after analyzing hundreds of workout programs and training thousands of clients, I’ve cracked the code to building impressive arms.
In this guide, you’ll discover a proven bicep workout plan that delivers results – whether you’re a beginner or an experienced one.
You’ll learn precisely how many sets to do, which exercises work best, and the techniques that trigger maximum muscle growth.
The best part? This isn’t a cookie-cutter program. I’ll help you customize the plan to your experience level and goals, revealing crucial mistakes that hinder your gains and how to fix them.
Ready to transform your biceps? Let’s dive in.
How to Design Your Bicep Workout Routines
Creating an effective bicep workout plan involves targeting the biceps from various angles, progressively increasing the challenge, and maintaining consistency.
1. Define Your Goals
Before jumping into your workout plan, take a moment to think about what you want to achieve with your bicep training.
- Do you want to increase muscle size (hypertrophy)?
- Are you aiming to build strength?
- Or is your focus on improving muscle endurance?
Your goals will determine the structure of your workout, including the number of sets, reps, and exercises. For example:
- Hypertrophy: 3–4 sets of 8–12 reps with moderate to heavy weights.
- Strength: 3–4 sets of 6–8 reps with heavy weights.
- Endurance: 3–4 sets of 12–15 reps with lighter weights.
The more specific your goal, the easier it will be to design a workout plan that supports it.
2. Understand Bicep Anatomy
The biceps brachii isn’t just one muscle; it has two heads:
- Long Head: Located outside the bicep, it contributes to the “peak” when you flex. Exercises like incline dumbbell curls emphasize this head.
- Short Head: Located on the inside, it contributes to the overall thickness of the bicep. Concentration curls and preacher curls target this area effectively.
Don’t forget the brachialis, a muscle underneath the biceps that contributes to overall arm size. Hammer curls are excellent for targeting it.
3. Choose the Right Exercises
A great bicep workout plan includes a mix of compound and isolation exercises to target the biceps from different angles. Here are some of the best exercises to include:
Compound Movements
- Chin-Ups: A fantastic bodyweight exercise that targets the biceps and back.
- Underhand Rows: Engages the biceps while also working the back.
Isolation Movements
- Barbell Bicep Curls: A classic for overall bicep growth.
- Dumbbell Hammer Curls: Targets the brachialis for thicker arms.
- Incline Dumbbell Curls: Stretches the long head for a higher peak.
- Concentration Curls: Isolates the biceps for maximum contraction.
- Preacher Curls: Focuses on the lower biceps for added definition.
Choose 3-4 exercises per session to ensure you hit all parts of the biceps without overtraining.
4. Structure Your Bicep Workout
A well-structured bicep workout plan includes the following components:
Warm-Up (5–10 minutes)
- Start with dynamic stretches or light cardio to increase blood flow and prepare your muscles.
- Examples: Arm circles, jumping jacks, or light resistance band pulls.
Main Workout (20–30 minutes)
- Perform 3–4 exercises, 3–4 sets of 8–12 reps each.
- Rest for 60–90 seconds between sets.
- Example Routine:
- Barbell Bicep Curls: 3 sets of 10–12 reps
- Dumbbell Hammer Curls: 3 sets of 10–12 reps
- Incline Dumbbell Curls: 3 sets of 8–10 reps
- Concentration Curls: 3 sets of 12–15 reps
Cool Down (5 minutes)
- Finish with static stretches to improve flexibility and aid recovery.
- Focus on stretching the biceps, shoulders, and forearms.
5. Balance Frequency and Recovery
The Biceps are smaller muscles that recover relatively quickly but still need adequate rest to grow. Here’s how to balance frequency and recovery:
- Train your biceps 1-2 times per week.
- Avoid training them on consecutive days to allow for recovery.
- If you’re doing compound lifts like pull-ups or rows, consider how much they engage the biceps when planning your routine.
6. Nutrition and Recovery
Your biceps won’t grow without proper nutrition and recovery. Here’s what you need to focus on:
- Protein: Essential for muscle repair and growth. Aim for 0.8–1 gram of protein per pound of body weight daily.
- Carbs and Fats: Provide energy for your workouts and overall health.
- Hydration: Drink plenty of water to stay energized and aid recovery.
- Sleep: Aim for 7–9 hours of quality sleep each night to allow your muscles to recover and grow.
You can use our free macro calculator to see how much Marco you need to gain muscle mass.
Beginner Bicep Workout (Muscle Gain Focus Plan)
I have the perfect workout if you’re starting your bicep training journey. Let me share my go-to routine that has helped hundreds of clients build impressive arms.
I’ve put together these four exercises specifically for beginners like you. We’ll start with barbell curls to hit those biceps hard, then move into variations that target your arms from different angles.
I love this workout: it gives you just enough volume to grow without burning you out. Start with these weights, sets, and reps, and I guarantee you’ll feel your biceps working like never before.
| Exercise Name | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| Barbell Curl | 4 | 10–12 | 60–90 |
| Cable Hammer Curl | 3 | 12–15 | 60–90 |
| Reverse Curl (EZ Bar or Dumbbell) | 3 | 12 | 60–90 |
| Concentration Curl | 3 | 12 (each arm) | 60–90 |
Strength Gain Bicep Workout Program
I designed this routine after years of working with athletes. We focus on lower reps and heavier weights, with plenty of rest between sets to ensure you can give each set everything you’ve got.
A quick heads up: those 90-120 second rest periods might feel long, but they’re crucial. When you’re pushing heavy weights, your muscles need that full recovery time. I see too many lifters rush this part, and their strength suffers.
Look at those rep ranges – we’re staying in that 4-8 sweet spot. Why? This is where magic happens for strength gains. Each rep should feel challenging, and your last rep should be a real grinder (while maintaining proper form).
| Exercise Name | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| Barbell Bicep Curls | 4 | 6–8 | 90–120 |
| Dumbbell Hammer Curls | 4 | 6–8 | 90–120 |
| Weighted Chin-Ups | 4 | 4–6 | 90–120 |
| Incline Dumbbell Curls | 4 | 6–8 | 90–120 |
Workout Guidelines
- Perform this workout twice per week (e.g., Tuesday and Friday).
- Gradually add 2.5–5 lbs every 2–3 weeks while maintaining strict form.
- Spend 5 minutes on dynamic stretches and light cardio before starting.
Intermediate 2-Day Bicep Gym Workout Plan
Here’s a training split for intermediate clients aiming to enhance arm development. This unique plan divides the work into two focused sessions for optimal recovery and growth.
Think of Day 1 as your heavy hitter. We’re using compound movements to stimulate maximum muscle fibres. Start fresh, go heavy, and focus on those controlled negatives.
Day 2 is for sculpting and defining. With sessions spaced 48-72 hours apart, your biceps are fresh and ready for isolation movements with perfect form.
Important note: If you hit these workouts twice-weekly, ensure at least 48 hours between sessions. So Monday/Thursday or Tuesday/Friday work great.
Day 1: General Bicep Strength and Size
| Exercise Name | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| Dumbbell Bicep Curl | 3 | 12 | 60–90 |
| Hammer Curl | 3 | 10 | 60–90 |
| Chin Up | 3 | 8-12 | 60–90 |
Day 2: Isolation and Definition
| Exercise Name | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| EZ Bar Curl | 3 | 10 | 60–90 |
| Incline Dumbbell Curl | 3 | 12 | 60–90 |
| Cable Bicep Curl (or Resistance Band Curl) | 3 | 15 | 60–90 |
Advanced Bicep Hypertrophy Workout Plan
This is the routine I use with advanced clients ready to push their bicep development. Fair warning: this isn’t your typical arm workout, and it’s not for beginners.
We’re using intense compound movements and supersets for growth. Here’s why this works:
We begin with barbell curls to activate muscle fibres. Next, we perform a superset of hammer curls followed by incline curls for maximum tension.
And those final 21s? They’re more than just a finishing touch – they will surge blood into your biceps and help you surpass failure in a controlled manner.
| Exercise Name | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| Barbell Bicep Curls | 4 | 8–10 | 60 |
| Dumbbell Hammer Curls | 4 | 10–12 | Superset: No Rest |
| Incline Dumbbell Curls | 4 | 10–12 | 60 (after superset) |
| Concentration Curls | 3 | 12–15 (each arm) | 60 |
| 21s | 3 | 7 partial (bottom), 7 partial (top), 7 full | 60 |
Workout Guidelines
- Perform this workout twice weekly (e.g., Wednesday and Saturday).
- Increase weight or reps every 1–2 weeks.
- Incorporate drop sets (reduce weight after failure) or rest-pause sets (pause briefly, then continue) to push past plateaus.
- Before exercising, I do 5 minutes of light cardio and dynamic arm stretches. You should also make this a habit before your main workout.
- After your workout, do static stretches that work your biceps and shoulders.
High-Intensity Bicep Workout Plan
| Exercise Name | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| Superset: Barbell Curls + Dumbbell Hammer Curls | 30–60 (between supersets) | ||
| — Barbell Curls | 3 | 8–10 | |
| — Dumbbell Hammer Curls | 3 | 10–12 | |
| Superset: Incline Dumbbell Curls + Concentration Curls | 30–60 (between supersets) | ||
| — Incline Dumbbell Curls | 3 | 8–10 | |
| — Concentration Curls | 3 | 12–15 (each arm) | |
| Drop Set: Cable Rope Curls | 3 | 8–10 (heavy), then 10–12 (lighter) | 60 |
Dumbbell-Only Bicep Workout Plan
No fancy equipment is needed for the biceps. This routine uses only dumbbells to target all angles with smart exercise choices effectively.
We start with dumbbell curls to activate the biceps, then do hammer curls for the forearm and brachialis work.
Incline curls maximize growth by stretching the biceps, and we finish with Zottman curls, a great option for overall arm development.
| Exercise Name | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| Dumbbell Bicep Curls | 4 | 10–12 | 60–90 |
| Dumbbell Hammer Curls | 4 | 10–12 | 60–90 |
| Incline Dumbbell Curls | 3 | 8–10 | 60–90 |
| Zottman Curls | 3 | 12–15 | 60–90 |
Takeaways
Now that you’ve explored different bicep workouts, it’s time to implement them. Choose a routine that fits your fitness level and busy schedule.
Consistency is key—whether you’re doing supersets, circuits, or strength training, sticking to your plan will yield results.
Feel free to mix and match the exercises to keep things exciting and to push yourself to new levels.
I’d love to hear about your progress and any helpful tips you’ve found. Let’s stay motivated and grow stronger together.
References & Resources
- Nunes, J.P.; Jacinto, J.L.; Ribeiro, A.S.; Mayhew, J.L.; Nakamura, M.; Capel, D.M.G.; Santos, L.R.; Santos, L.; Cyrino, E.S.; Aguiar, A.F. Placing greater torque at shorter or longer muscle lengths? Effects of cable vs. barbell preacher curl training on muscular strength and hypertrophy in young adults. Int. J. Environ. Res. Public Health 2020, 17, 5859
- Coratella, Giuseppe, Gianpaolo Tornatore, Stefano Longo, Nicholas Toninelli, Riccardo Padovan, Fabio Esposito, and Emiliano Cè. 2023. “Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy” Sports 11, no. 3: 64. https://doi.org/10.3390/sports11030064
- Schoenfeld, B.J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R. and Alto, A. (2018). Resistance Training Volume Enhances Muscle Hypertrophy. Medicine & Science in Sports & Exercise, [online] 51(1), p.1. doi:https://doi.org/10.1249/mss.0000000000001764.
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, [online] 46(11), pp.1689–1697. doi:https://doi.org/10.1007/s40279-016-0543-8.
- Staudenmann D, Taube W. 2015. Brachialis muscle activity can be assessed with surface electromyography. Journal of Electromyography and Kinesiology 25(2):199-204
