Building bigger, stronger biceps takes more than just curls. This planner targets all aspects of biceps development — size, peak, strength, and endurance — through a focused blend of compound and isolation work to help you curl more, lift more, and look the part.

What This Planner Includes:

Classic and advanced curl variations to target all heads of the biceps

Compound pulling movements for strength and functional size

High-rep pump sets and time-under-tension work to maximize growth

Grip and forearm integration for real-world strength and arm balance

Scalable workouts for beginner to advanced levels with structured progressions