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growth plan

8-week biceps

8-WEEK BICEPS GROWTH PLAN

Table of contents TEMPLATE OVERVIEW

3

PROGRESSION OVERVIEW

4

week 01

5

week 02

6

week 03

7

do you want faster results?

8

week 04

9

week 05

10

week 06

11

week 07

12

week 08

13

week 09 (deload)

14

ADDITIONAL COMMENTS

15

DISCLAIMER

16

@jeremyethier

2

8-WEEK BICEPS GROWTH PLAN

TEMPLATE OVERVIEW

This guide is meant to provide you with a template that you can then tweak based on your current routine/exercises. It’s set up with a 5-day workout split that goes as follows:

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Upper 1

Lower 1

Rest

Upper 2

Lower 2

Upper 3

Rest

We will train biceps 3 times a week on the three “upper body” training days, and will do so by placing our biceps exercises in the beginning of those workouts. You are free to fill up the rest of the workouts (including the upper body days) with exercises for your other muscle groups. Since your biceps exercises are the priority for this program, you want to set your other muscle groups (chest, back, shoulders, legs) on “maintenance” by dedicating only 8-10 weekly sets to them. This could be done with the chest for example by performing 3 sets of a dumbbell press on upper workout 1, 3 sets of a bench press on upper workout 2, and 3 sets of an incline press on upper workout 3 (9 weekly sets total). An alternative if you’d like to instead stick with your current training split, is to simply drop in these biceps exercises into the beginning of whenever you train your upper body (e.g back day, pull day, upper body day, etc.) so that you are training your biceps 2-3 times a week, but with the volume recommendations shown in this program. You would also reduce the sets for all your other muscle groups (down to about 8-10 weekly sets per muscle) to compensate.

@jeremyethier

3

8-WEEK BICEPS GROWTH PLAN

PROGRESSION OVERVIEW Throughout the 8 weeks you’ll notice the weekly biceps volume slowly increase. Week 1 starts on the low side with only 6 direct bicep sets (*note that this assumes you are doing around 8-10 sets of pulling movements (pull-ups, rows) in your routine as well, which count towards your biceps volume). By week 8, your biceps will likely be quite fatigued as we will be working with quite a high amount of volume and is why we then follow it with a deload week in week 9 in order to promote recovery and diminish fatigue.

WEEK 01

6 sets

WEEK 02

9 sets

WEEK 03

ONE CYCLE

12 sets

WEEK 04

14 sets

WEEK 05

16 sets

WEEK 06

18 sets

WEEK 07

20 sets

WEEK 08

20 sets

WEEK 09

6 sets (deload)

After that cycle is complete, you should have experienced a good amount of biceps growth. From that point on you can repeat the cycle again, or simply switch back to the routine you were doing prior. However, as you progress through the 8 weeks, be mindful of your recovery and soreness. If your biceps are still sore from your last workout, and you’re feeling pretty fatigued in general, then don’t increase the volume next week even though it says to on the plan. Recovery will vary individuals due to genetics and other life stressors, so listen to your body. With that being said, let’s dive into the workouts!

@jeremyethier

4

8-WEEK BICEPS GROWTH PLAN

week 01 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

2

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

2

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

2

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

6

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

5

8-WEEK BICEPS GROWTH PLAN

week 02 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

3

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

3

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

3

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

9

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

6

8-WEEK BICEPS GROWTH PLAN

week 03 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

4

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

4

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

4

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

12

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

7

8-WEEK BICEPS GROWTH PLAN

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@jeremyethier

8

8-WEEK BICEPS GROWTH PLAN

week 04 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

4

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

1.5-2

Place one arm over a high incline bench, extend arm on bench, curl dumbbell up while keeping elbow locked.

Dumbbell Preacher Curls

2

8-12

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

4

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

4

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

14

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

9

8-WEEK BICEPS GROWTH PLAN

week 05 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

4

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

1.5-2

Place one arm over a high incline bench, extend arm on bench, curl dumbbell up while keeping elbow locked.

Dumbbell Preacher Curls

2

8-12

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

4

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

Standing Dumbbell Curls

2

8-12

1.5-2

Keep elbows by sides, curl dumbbells up, rotate pinkies (“supinate”) outwards at top.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

4

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

16

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

10

8-WEEK BICEPS GROWTH PLAN

week 06 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

4

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

1.5-2

Place one arm over a high incline bench, extend arm on bench, curl dumbbell up while keeping elbow locked.

Dumbbell Preacher Curls

3

8-12

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

4

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

Standing Dumbbell Curls

3

8-12

1.5-2

Keep elbows by sides, curl dumbbells up, rotate pinkies (“supinate”) outwards at top.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

4

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

18

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

11

8-WEEK BICEPS GROWTH PLAN

week 07 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

4

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

1.5-2

Place one arm over a high incline bench, extend arm on bench, curl dumbbell up while keeping elbow locked.

Dumbbell Preacher Curls

4

8-12

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

4

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

Standing Dumbbell Curls

4

8-12

1.5-2

Keep elbows by sides, curl dumbbells up, rotate pinkies (“supinate”) outwards at top.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

4

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

20

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

12

8-WEEK BICEPS GROWTH PLAN

week 08 upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

4

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

1.5-2

Place one arm over a high incline bench, extend arm on bench, curl dumbbell up while keeping elbow locked.

Dumbbell Preacher Curls

4

8-12

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

4

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

Standing Dumbbell Curls

4

8-12

1.5-2

Keep elbows by sides, curl dumbbells up, rotate pinkies (“supinate”) outwards at top.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

4

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

20

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

13

8-WEEK BICEPS GROWTH PLAN

week 09 (deload) Drop weight by ~20-30%.

upper 1 EXERCISE

SETS

REPS

REST

NOTES

Incline Dumbbell Curls

2

8-12

1.5-2

Use a 15-30 degree incline, hang arms down, curl dumbbells up.

upper 2 EXERCISE

SETS

REPS

REST

NOTES

Cable Curls

2

10-15

1-1.5

Use either single handles or EZ-curl bar, keep elbows pinned by sides.

upper 3 EXERCISE

SETS

REPS

REST

NOTES

Barbell Curls

2

6-12

1.5-2

Adjust width grip based on personal preference, avoid swinging weight up.

weekly biceps volume*

6

Rest times in minutes. * Volume excluding additional pulling movements

@jeremyethier

14

8-WEEK BICEPS GROWTH PLAN

ADDITIONAL COMMENTS

I hope this PDF is useful for you! I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show your support for my work and connecting with me on my social media platforms where I share more informative content on a regular basis:

instagram @JEREMYETHIER instagram @builtwithscience facebook

@JEREMYETHIERfit

website

BUILTWITHSCIENCE.COM

ENJOY!

@jeremyethier

15

8-WEEK BICEPS GROWTH PLAN

DISCLAIMER The content provided in this PDF is for informational and educational purposes only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed as medical, psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this document are not intended to diagnose, treat, cure, or prevent any health conditions, nor are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare professional’s advice. You should always consult your physician, dietitian, or other qualified healthcare professional on any matters regarding your health, engagement in physical activity, and/or diet before starting any fitness program or meal plan to determine if it is suitable for your needs. This is especially important if you (or your family members) have a history of high blood pressure or heart disease, if you have ever experienced chest pain while exercising, or if you have experienced chest pain in the past month when not engaged in physical activity. You should also consult your physician, dietitian, or other qualified healthcare professional before starting any fitness program, meal plan, or dietary regimen if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity or diet. Do not start or continue any fitness program, meal plan, or dietary regimen if your physician, dietitian, or health care provider advises against it. If you experience faintness, dizziness, pain, shortness of breath or any other form of discomfort at any time while exercising or while following any meal plan/dietary regimen, you should stop immediately. If you are in Canada and think you are having a medical or health emergency, call your health care provider, or 911, immediately.

@jeremyethier

Please note the following: • any and all exercise that you do as a result of what you read in this PDF shall be performed solely at your own risk; • any and all meal plans that you follow or adhere to as a result of what you read in this PDF shall be used solely at your own risk; and • any and all foods or beverages that you consume as a result of what you read in this PDF shall be consumed solely at your own risk. No part of this report may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system without the express written, dated, and signed permission from the author (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any purpose without express written consent.

16

8-week biceps growth plan