5-Day Bicep Workout Plan for Bigger Arms

Wish your arms looked more impressive when you flex?

You know the feeling—sliding into a fitted shirt, catching a glimpse of those pipes, and thinking, “Man, if only they popped a bit more.” You’re not alone.

A 2023 survey by the International Health, Racquet & Sportsclub Association (IHRSA) found that 78% of gym-goers list “bigger arms” as one of their top three aesthetic goals. And it’s not just vanity—stronger biceps improve everything from pulling heavy doors to crushing it in pull-ups or even carrying groceries without breaking a sweat.

I’m a certified personal trainer helping clients pack on real, noticeable arm size. I’ve seen beginners add ½ inch to their arms in just 6 weeks, and intermediate lifters blow past plateaus with smart, high-frequency training. That’s why I created this 5-day bicep workout plan for bigger arms—a focused, science-backed routine designed for hypertrophy (muscle growth), strength gains, and that sleeve-busting arm pump you crave.

This isn’t some bro-science curl-fest. It’s built on progressive overload, mind-muscle connection, and smart recovery—all while hitting your biceps from every angle: long head, short head, brachialis, and even brachioradialis for that thick, 3D look.

Let’s dive in.

Why Your Biceps Matter (More Than Just Looks)

Your biceps brachii—that iconic two-headed muscle—sits on the front of your upper arm. But it’s not alone. Underneath lies the brachialis, a hidden powerhouse that pushes your biceps up for a higher peak. Then there’s the brachioradialis, running along your forearm, adding thickness when you flex from the side.

Fun Fact: According to a study in the Journal of Strength and Conditioning Research, training a muscle 2–3 times per week leads to 30% more hypertrophy than once a week. That’s why this 5-day plan works—it spreads volume smartly to spark growth without frying your elbows.

But here’s the truth: spot training won’t magically melt arm fat. You need a calorie surplus, protein-rich diet, and consistent lifting. This plan gives you the workout side. Pair it with good nutrition, and you’re golden.

Who This 5-Day Arm Growth Plan Is For

This is for intermediate to advanced lifters—guys and gals who’ve been training 6+ months and want to break through arm plateaus. If you’re curling 50+ lbs on barbell curls or doing weighted chin-ups, this is your jam.

Not for beginners? Not quite. If you’re new, start with 3 days per week and lighter weights. Overdoing it early leads to elbow tendonitis—trust me, I’ve rehabbed too many clients from that mistake.

Testimonial:
“I added ¾ inch to my arms in 8 weeks using this exact plan. My confidence in tanks went through the roof!” – Alex, Austin

Gear Up: What You’ll Need

Gym Setup (Ideal)

• Barbell + EZ-curl bar
• Dumbbells (adjustable preferred)
• Cable machine
• Preacher bench
• Chin-up bar

Home Alternatives

• Resistance bands (loop + handle)
• Adjustable dumbbells
• Pull-up bar or door anchor
• Even a towel + water jug for curls in a pinch!

Pro Tip: Warm up for 5–10 minutes—arm circles, light band curls, and 1–2 light sets. Cold biceps = injury risk.

Nutrition Basics for Bigger Arms

You can’t build muscle from air. Aim for:

• Protein: 1.6–2.2g per kg of body weight (e.g., 120–160g for a 75kg person)
• Calorie surplus: 300–500 above maintenance
• Carbs: Fuel your workouts (rice, oats, sweet potatoes)
• Fats: Support hormones (avocados, nuts, olive oil)

Post-workout shake idea:
Whey + banana + oats + peanut butter = anabolic gold.

Supplements that help:

• Creatine monohydrate (5g/day) – boosts strength & fullness
• Whey protein – hits protein goals fast
• Beta-alanine (optional) – delays arm burn

Stat: A 2022 meta-analysis in Sports Medicine showed creatine users gained 1.4 kg more muscle over 8 weeks than non-users.

Safety First: Avoid the #1 Arm Killer

Elbow pain is the silent killer of arm gains. Avoid it by:

• Controlling the eccentric (lowering) phase – 3–4 seconds down
• Never swinging or using momentum
• Stretching forearms daily
• Deloading every 4–6 weeks (cut volume 50%)

Red flag? Sharp pain = stop. Soreness = good. Know the difference.

Your 5-Day Bicep Workout Plan (Detailed Breakdown)

Each session: 3–4 exercises, 30–45 minutes, 60–90 sec rest. Focus on full range of motion, squeezing at the top, and stretching at the bottom.

Day 1: Heavy Strength & Long Head (Monday)

Build raw power and stretch the long head (outer bicep).

1. Standing Barbell Curl – 4 sets x 6–8 reps Keep elbows pinned, curl to chin level. No hip thrust!
2. Weighted Chin-Ups (Supinated Grip) – 3 sets x max reps Use a dip belt or hold a dumbbell between feet. Bodyweight? Do negatives.
3. Hammer Curls – 3 sets x 10–12 reps Palms face each other—hits brachialis for thicker arms.
4. Cable Bayesian Curl (Facing Away) – 2 sets x 15 reps Max stretch at bottom. Feel the burn.

Day 2: Pump & Short Head Volume (Tuesday)

Short head = inner bicep “thickness.” Time to swell.

1. EZ-Bar Preacher Curl – 4 sets x 10–12 reps Elbows locked on pad. No cheating.
2. Incline Dumbbell Curl – 3 sets x 12–15 reps Bench at 45°. Gravity stretches biceps hard.
3. Concentration Curl – 3 sets x 12/side Sit, elbow on thigh. Laser focus on squeeze.
4. 21s on Cable Curl – 2 sets 7 bottom half + 7 top half + 7 full reps = bicep torture.

Day 3: Active Recovery & Mind-Muscle (Wednesday)

Light day to boost blood flow and connection.

1. Band-Resisted Curls – 3 sets x 15–20 reps Slow and controlled. Feel every fiber.
2. Isometric Holds (Mid-Range) – 3 sets x 20–30 sec Hold curl at 90°—builds peak contraction strength.
3. Spider Curls – 3 sets x 12 reps Face down on incline bench. Zero momentum.
4. Flexed-Arm Hang – 2 sets x max time Chin over bar. Hold the squeeze.

Add wrist rolls and forearm stretches.

Day 4: Peak Contraction & Cables (Thursday)

Squeeze hard. Build that bicep peak.

1. High-Cable Curl (Double Pulley) – 4 sets x 12–15 reps Arms out like a W. Constant tension.
2. Drag Curls – 3 sets x 10 reps Pull elbows back—bar “drags” up your body.
3. Rope Hammer Curl – 3 sets x 12–15 reps Twist wrists out at top for extra brachialis pop.
4. Preacher Machine Drop Set – 1 set to failure Drop weight 3x. Chase the pump.

Day 5: Max Pump Supersets (Friday)

Finish strong. Arms should be swollen.

1. Seated Alternating DB Curl – 3 sets x 10/side Twist wrist out at top.
2. Superset: Cable Curl + Overhead Cable Curl – 3 sets x 12+12 No rest between. Vascularity incoming.
3. Zottman Curls – 3 sets x 12 reps Curl up palms up, lower palms down—biceps + forearms.
4. 100-Rep EZ-Bar Burnout – As few sets as possible Light weight. Go till failure. Cry if needed.

Stretch 5 mins after.

Ready for more? For an even deeper burn and to keep sculpting those peaks, check out our guide to the best bicep supersets. It’s a game-changer for your arm days.

Weekly Schedule & Full-Body Fit

• Mon–Fri: Bicep days
• Sat/Sun: Rest, walk, or light triceps/forearms

Pairing with full program? Use a Push/Pull/Legs split. Do biceps on Pull days or as finishers.

Cardio? Walking or cycling. Avoid heavy HIIT—it steals recovery.

Cycle: Run 6–8 weeks, then deload 1 week.

Custom Versions

Beginner?

Do Days 1, 3, 5 only. Cut sets in half.

Home Gym?

Swap barbells for bands. Use towel curls, door anchor rows, backpack chin-ups.

Women Wanting Toned Arms?

Higher reps (15–20), lighter weight. Same plan = lean, defined arms.

Track Progress Like a Pro

• Measure weekly: Flexed + relaxed arm (cold, same time of day)
• Photos: Same lighting, pump vs. no pump
• Log strength: “Week 1: 30kg curl x 8 → Week 6: 35kg x 10”

Realistic gains: 0.5–1 inch in 8–12 weeks with diet on point.

Avoid These Arm-Killing Mistakes

1. Swinging weights – ego > growth
2. Half reps – no stretch, no gains
3. Same grip daily – vary supinated, neutral, pronated
4. Skipping triceps – they’re 60% of arm size!
5. Zero warm-up – recipe for tendonitis

FAQs (Real Questions I Get Daily)

Final Flex: Your Bigger Arms Start Today

You now have a battle-tested, science-backed 5-day bicep plan that’s helped hundreds add real size. It’s not magic—it’s consistency, smart volume, and eating like you mean it.

Your move: Print this, hit the gym tomorrow, and flex in 8 weeks with pride.