5 Effective Biceps Workout Routines: Beginner To Advanced
The following 5 biceps workout routines are provided as examples of how to build volume and intensity over time. Beginners start basic, with low volume and a focus on progression. More advanced lifters who have already built quite a bit of strength will utilize more sets, and techniques such as rest pause training and slow negatives to assist with advancing the muscle building process.
Beginner Bicep Workout Routine
- Frequency - 2 workouts per week, with at least 2 rest days between workouts.
- Duration - 3 to 4+ months.
- Focus - Improve exercise form, build stabilizer strength and progress in weight when possible.
- Approach - Low volume and strength building in the muscle building rep ranges of 10-12 reps per set.
- Remember - Beginners do not need volume or advanced training techniques to build muscle. They have muscles that are ready and willing to grow as long as they are challenged. Resist the urge to add volume just yet.
- Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.
Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.
| Beginner Bicep Workout Routine | |||
|---|---|---|---|
| Workout One | |||
| Exercise | Sets | Reps | Rest |
| EZ Bar Curls | 3 | 10-12 | 2 min |
| Workout Two | |||
| Exercise | Sets | Reps | Rest |
| Standing Dumbbell Curls | 3 | 10-12 | 2 min |
Experienced Beginner Bicep Workout Routine
- Frequency - 2 workouts per week, with at least 2 rest days between workouts.
- Duration - 3 to 4+ months.
- Focus - Build strength and learn more about how body handles additional training volume.
- Approach - Moderately low volume and strength building in the muscle building rep ranges of 8-12 reps per set.
- Remember - You are still building muscle at a rapid rate. Resist the urge to add volume just yet, remembering that the biceps are a relatively small muscle group and might be growing faster than you realize.
- Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.
Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.
| Experienced Beginner Bicep Workout Routine | |||
|---|---|---|---|
| Workout One | |||
| Exercise | Sets | Reps | Rest |
| Barbell Curls | 2-3 | 8-12 | 2 min |
| Hammer Curls | 2-3 | 8-12 | 2 min |
| Workout Two | |||
| Exercise | Sets | Reps | Rest |
| Preacher Curls | 2-3 | 8-12 | 2 min |
| Cable Curls | 2-3 | 8-12 | 2 min |
Early Intermediate Bicep Workout Routine
- Frequency - 1 workout per week, with at least 5 rest days before your next bicep workouts.
- Duration - 6+ months.
- Focus - Add more volume and intensity and continue to learn more about how the body handles additional training volume and greater demands.
- Approach - Moderate volume and strength building in a variety of rep ranges.
- Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.
Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.
| Early Intermediate Bicep Workout Routine | |||
|---|---|---|---|
| Workout One | |||
| Exercise | Sets | Reps | Rest |
| Barbell Curls | 3-4 | 6-8 | 2 min |
| Seated Dumbbell Curls | 3-4 | 8-12 | 2 min |
| Workout Two | |||
| Exercise | Sets | Reps | Rest |
| EZ Bar Curls | 3-4 | 10-12 | 2 min |
| Concentration Curls | 2 | 20 | 2 min |
Intermediate Bicep Workout Routine
- Frequency - 1 workout per week, with at least 5 rest days before your next bicep workouts.
- Duration - 6+ months.
- Focus - Add slightly more volume and intensity and continue to learn more about how the body handles additional training volume and greater demands.
- Approach - Moderately high volume in a variety of rep ranges beginning experimentation using advanced training techniques.
- Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.
- Rest Pause Sets - Use the same weight for all sets. Find a weight that allows you to perform 8-10 reps for the first set. Rest only 20 seconds between sets.
- Drop Sets - Perform a set, then immediately perform 3 drop sets using progressively lighter dumbbells. After 2 minutes, repeat this process a second time.
Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.
| Intermediate Bicep Workout Routine | |||
|---|---|---|---|
| Workout | |||
| Exercise | Sets | Reps | Rest |
| Barbell Curls | 4 | 6-8 | 2 min |
| Seated Dumbbell Curls | 4 | 8-12 | 2 min |
| EZ Bar Curls | 5 | 8-10 | 20 sec rest pause |
| Hammer Curls | 2 + drop sets | 6-10 | 2 min |
| Concentration Curls | 2 | 20 | 1 min |
Experienced Intermediate Bicep Workout Routine
- Frequency - 1 workout per week, with at least 5 rest days before your next bicep workouts.
- Duration - 12+ months.
- Focus - Mixing volume, intensity and advanced training techniques. Progression will be difficult, but a lifter should strive to gain strength when possible.
- Back Training - Make sure to include rows and pullups (or lat pull downs) as back work. These lifts will also help you build bigger biceps.
- Rest Pause Sets - Use the same weight for all sets. Find a weight that allows you to perform 8-10 reps for the first set. Rest only 20 seconds between sets.
- Slow Negatives - Perform reps normally, but take 5 seconds after each rep to lower the weight back to its starting position.
Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.
| Experienced Intermediate Bicep Workout Routine | |||
|---|---|---|---|
| Workout One | |||
| Exercise | Sets | Reps | Rest |
| Barbell Curls | 4 | 6-8 | 2 min |
| Seated Dumbbell Curls | 4 | 8-12 | 2 min |
| Straight Bar Cable Curls | 7 | 8-10 | 20 sec rest pause |
| Preacher Dumbbell Curls | 2 | 10 - slow negatives | 2 min |
| Concentration Curls | 3 | 20 | 1 min |