Top 5 Effective Biceps Workout Routines: Beginner To Advanced, Scientifically Proven

These 5 workouts take you from inexperienced beginner to intermediate levels, and focus on the addition of volume, intensity and advanced training techniques.

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.

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