Why this program works
Targeted Muscle Recruitment
- Developed using electromyography research to determine which exercises maximise bicep muscle fibre activation.
Strategic Exercise Sequence
- Combines compound movements with isolation exercises to stimulate all three heads of the bicep and the brachialis.
Volume-Optimised Training
- Precisely calibrated sets and reps based on decades of training experience with real clients who have achieved remarkable arm growth.
What's included
Complete 8-Week Program
- A professionally designed twice-weekly workout that targets every aspect of bicep development without overtraining.
Progressive Overload System
- Clear guidelines on when and how to increase resistance for continuous growth throughout the program.
Video Tutorials
- Detailed video demonstrations of each exercise to ensure proper form and maximum bicep activation.
Equipment Guide
- Detailed recommendations for the equipment you'll need, all of which can be used in a home gym setting.
Program overview
A specialised arm development system designed to add significant size and strength to your biceps while complementing your existing workout routine. Perform the complete workout twice weekly with at least 48 hours between bicep workouts. Each session takes about 60 minutes.
Workout types
3 Compound Movements
- Heavy pulling movements — chin-ups and rows that hit the biceps as part of full-body lifts.
4 Isolation Exercises
- Targeted curls hitting all three areas of the biceps for fuller arms.
How it fits your week
Supplements your regular training. Continue normal programming on non-bicep days. Avoid heavy direct bicep work during your regular sessions — the high volume (31 sets per workout) ensures adequate stimulus without excessive frequency.
Equipment you'll need
You can run this program with a basic home gym setup. Here's the gear it covers:
- Pull-up bar
- Dumbbells
- EZ curl bar
- Weight bench
- Barbell (or suspension trainer)
I'd tried countless bicep workouts with minimal results. After 8 weeks I added 1.25 inches to my arms and my pulling strength skyrocketed.
At 42 I thought arm growth was behind me. This program proved me wrong. Twice-weekly format fit perfectly around my regular training.
As a personal trainer I'm skeptical of specialised programs, but the science behind this one is solid.
Program benefits
Build 5%+ More Upper Arm Muscle
- See measurable growth in your biceps in just 8 weeks with this strategic, targeted approach.
Improve Functional Strength
- The compound movements train real-world pulling strength that transfers to the gym and daily activities.
Reduce Injury Risk
- Balanced development of all arm flexors creates structural integrity around the elbow joint, protecting against common injuries.
Look Great in T-Shirts
- One of the biggest benefits of impressive arms is looking good in fitted shirts and feeling confident in your physique.
Who doesn't want bigger biceps?! This program will mix a variety of exercises, rep ranges and contraction angles. I guarantee this will maximise muscle and strength gains. — Steve Hoyles
Frequently asked questions
Can I do this alongside my regular training program?
Absolutely — the schedule allows for complete recovery between sessions and is designed to run alongside your normal workouts.
How quickly will I see results?
Pump and soreness from the first workouts. Strength improvements at 4 weeks. Measurable size gains by week 8.
Is this suitable for beginners?
Most effective for intermediate and advanced lifters. Beginners can modify by reducing the volume initially and building up over time.
How much protein do I need?
0.8-1g of protein per pound of lean body mass daily, spread across multiple meals.
What if I can't do chin-ups yet?
The program includes modification options — assisted variations and alternative exercises for those still working toward their first chin-up.
Normal Price: $59.99
Today's Price: $19
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If you're not satisfied with the program within 30 days, we'll refund your purchase — no questions asked.
Real transformations from the program
