Bicep Workouts

We have a huge range of free downloadable workouts designed to help you build bigger and better biceps. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training.

All Bicep Workouts

5,000 Rep Arm Specialization Program
Go gonzo and gain insane with this arm building program. You will alternate between blast and cruise weeks, performing a total of 5,000 reps over the course of 10 weeks.
223.1K Reads 60 Comments
Growin' Guns: Bigger and Better Arms in 30 Days
Trying to fill out your shirt sleeves a little better and are looking for the perfect arm workout to help you do so? We've got your 30 day prescription.
104.1K Reads 3 Comments
18 Week Chin Up & Dip Program
Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
540K Reads 194 Comments
4 Week Arm-Ageddon Blast Arm Workout
Take your arm gains to new heights with this 4 week advanced arm workout designed by Coach Eric "Merlin" Broser and features his unique training strategies.
63.8K Reads 6 Comments
Plateau Busting Big Arm Workout Routine
Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
1.1M Reads 483 Comments
5 Killer Arm Workouts for Tank Top Season
With tank top season right around the corner, it's time to get serious about your arm training. Check out Coach Myers' tank top filling arm workouts!
147.5K Reads 3 Comments
Get Serious Arm-Size With This Biceps & Triceps Workout
Build some massively impressive arms with this biceps and triceps superset and triset workout that maximizes your arm training and gaining!
103.5K Reads 2 Comments
4 Week Biceps Workout to Build Peaking Bi's
Get the best bicep pumps of your life with this 4 week biceps workout guaranteed to build your biceps & hopefully help you develop peaks along the way!
72.5K Reads 1 Comment
5 Intense & Effective Biceps Workout Routines
These 5 workouts take you from inexperienced beginner to intermediate levels, and focus on the addition of volume, intensity and advanced training techniques.
650.9K Reads 18 Comments
Big Arms Fast: 4 Week Specialization Workout
This four week bicep and tricep building specialization routine from transformation expert Justin Woltering is designed to help you bring up your lagging arms, and fast.
502.8K Reads 40 Comments
Muscular Man Bicep Preacher Curl
If your arms aren't responding to conventional training, it's time for some bicep and tricep blasting circuits. Prepare to pack on arm size and get rid of your old t-shirts.
201.3K Reads 18 Comments
Blast And Pump Arm Workout
Time to build big guns! Arm day workouts that blast and pump the biceps and triceps by cycling between training volume and training intensity.
419.3K Reads 125 Comments
Cable Only Arm Workout
Need a new way to beef up your arms? This cable only bicep and tricep workout allows you to build muscle without moving from station to station.
281K Reads 11 Comments
Guns of Glory: An Arm Training Workout Program
Looking for an arm day workout that will guarantee you growth in your biceps and triceps? Check out the Guns of Glory program & start putting in work today!
59.1K Reads 3 Comments
8 Week High Volume Bicep Blaster
This high volume arm builder features unique 4 week blocks. You will be training biceps twice a week over the course of an 8 week period, using tight rest between sets.
87.2K Reads 8 Comments
Low Rep Arm And Shoulder Workout By MusclePharm
This workout by Cory Gregory and MusclePharm helps you to pack on shoulder, bicep and tricep muscle mass by focusing on high volume, low rep tri-sets.
112K Reads 11 Comments
Cory Gregory’s 4 Intense Arm Bursting Workouts
MusclePharm pres Cory Gregory presents 4 arm-destroying workouts that deliver insane results. Hit the gym and crush your biceps & triceps with these highly effective programs.
117.3K Reads 3 Comments
The "Guns-A-Blazing" Arm Training Workout Routine
The guns-a-blazing program is a weekly arm routine that alternates between heavy compound movements & a day of strict isolation movements. Give it a shot!
56.6K Reads 7 Comments
ARMergency: A Killer Arm Day Workout Program
Looking for an intense arm day workout to bring up your lagging show muscles? Give the ARMergency arm day workout a shot for a sleeve bursting pump!
89.3K Reads 2 Comments
Beginner Bicep Workout
This beginner's bicep workout hits the bicep muscle with two exercises for a total of 6 sets. This workout is ideal for those new to weight training.
278.8K Reads 241 Comments
Power Muscle Burn Bicep Workout
Build bigger biceps by blasting them in different rep ranges, including the use of power, muscle building and burn sets.
303.9K Reads 301 Comments
Command Your Arms To Grow 2 Day Workout
This is an aggressive 2 day per week specialization program for those of you who are tired of having puny guns, and are willing to eat as hard and precise as you train.
187.5K Reads 14 Comments
6 Week Arm Builder Workout Plan
The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period.
753.2K Reads 47 Comments
Balloon Arms Workout By MusclePharm
This arm pumping workout from MusclePharm uses a combination of trisets and unique exercise variations to target both biceps and triceps in a single session.
178.7K Reads 13 Comments
Mass Performance Program - Day 4: Upper Body
Get ready for cannonball delts and boulder shoulders! Day 4 training will hit your shoulders from all angles and finish with some arm blasting isolation work.
45.1K Reads 2 Comments
Combo Fat Burner Workout From MusclePharm
This fat blasting workout from Cory Gregory and MusclePharm utilizes 4 minute blocks comprised of jumping rope and timed resistance training exercises.
101K Reads 3 Comments