If you’ve been trying to grow your biceps and they just won’t budge, I have a 4 week periodization routine that should help spark some growth.
There are two ways you can implement this routine; you can modify your current routine to the set and rep schemes given here for each week or you can replace your direct arm work with this routine. This routine will have you hit arms twice a week with at least 2 days rest between training.
This is also a great change from weeks and weeks of the same routine; use this to switch things up and make things interesting again.
This week focuses on moderate endurance with some weight. The weight you choose should be heavy enough to struggle with the last couple reps of each set. This week is going to suck but help prepare you for the next 3 weeks.
You might think to yourself 5 sets of 5, what’s that going to do? This is your strength week and you need to really pack the weight on the bar and use all of your power to get these reps. Pick weight where you are going to struggle and really push yourself.
You ready for hell week? This week will be 4 sets of 15 reps and keep the rest times to a minimal. Swole pump week is here, so embrace the pain and get blood pumping to your muscles.
Still alive? This week is back to regular volume and weights. Pick a weight you can do 3 sets of 8 relatively easy.
|Dumbbell Hammer Curl||3||12|
|EZ Bar Preacher Curl||3||12|
|Dumbbell Hammer Curl||5||5|
|EZ Bar Preacher Curl||5||5|
|Dumbbell Hammer Curl||4||15|
|EZ Bar Preacher Curl||4||15|
|Dumbbell Hammer Curl||3||8|
|EZ Bar Preacher Curl||3||8|
If you make it through this, leave a comment below!
6 thoughts on “Got Peak: 4 Week Bicep Periodization Routine”
Great routine – going to try this after the christmas period.
Do you have one for triceps as well? Or can I just substitute tricep exercises at the same rep and set range?
I’ll have a similar routine for triceps up in less than 24 hours. Check back soon and sign up to receive an e-mail when an article is published.
Hey Cutty can you make one for chest as well, i love these workouts, gets my strength and physique up…im trying for the same thing with chest, so if you could please help me out
I’m glad to hear you like these routines, I’m working on all specific body parts and chest was next. I should have it up within a couple of days. I have a big article on a weight gain guide that’s taken a lot of time to write so be sure to check it out when I publish it today!
Great workouts helped me move up on biceps I was stuck couldn’t increase bicep size this routine has really helped.
I’m glad to hear this has helped!
If you have any questions, feel free to ask.