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Biceps Training Planner

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

Biceps Strength & Peak System — Planner

Biceps Strength & Peak System — Planner

Tip: Click a workout title to expand/collapse. Keep quality high; full recovery between heavy or peak sets.

Level 1 — Beginner

Keep elbows pinned; avoid swinging. Supinate fully on each rep.

Neutral wrists on reverse work; keep forearms parallel to the floor.

Level 2 — Intermediate

Grip width shifts emphasis across short/long head; keep shoulders quiet.

Use controlled eccentrics on preacher variations to protect the elbow.

Level 3 — Advanced

Full supination on curls; pause briefly at peak contraction.

Cables provide continuous tension; keep upper arm stable and shoulder down.

Notes

Keep elbows under shoulders, wrists neutral, and upper arm fixed. Use a 2–0–3 tempo; reduce load if you can’t control the eccentric. Deload every 4–6 weeks.