8‑Week Arm Blaster: Biceps Focus
Hit your biceps twice a week with focused intensity and build thicker, stronger arms in 8 weeks.
Intermediate
Build Muscle
2 days/week
Gym
For Everyone
8 Weeks
Description
If bigger, stronger biceps are the goal, this program is built for you. Over the next 8 weeks you’ll train your arms twice per week with focused, high‑effort sessions designed to push growth and strength at the same time. Each workout targets the biceps from different angles using classic gym tools like dumbbells, barbells, and cable machines.
The first half of the program builds your foundation. You’ll focus on controlled reps, strong contractions, and learning how to really engage the biceps during every curl. In the second half, the intensity ramps up to drive new muscle growth and strength. Expect serious arm pumps and gradual increases in the weight you can handle.
Important Notice
Perform Workouts A and B during the first 4 weeks. Switch to Workouts C and D for the final 4 weeks.
Workout Plan
Workout A
1
2
3
4
5
6
Workout B
1
2
3
4
5
6
Workout C
1
2
3
4
5
6
Workout D
1
2
3
4
5
6
