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:
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@JEREMYETHIERfit
website
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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