30 Minutes Intermediate Biceps Workout with Bodyweight
A 30 minutes strength workout targeting your biceps using bodyweight equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
30 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~525
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place a towel under one foot and grab both ends with one hand.
- Curl upward against the resistance of your foot pressing down.
- Control the eccentric by slowly lowering while maintaining foot pressure.
Grip the bar at shoulder-width with palms facing you.
Form cues
- Grip the bar at shoulder-width with palms facing you.
- Start from a full dead hang with arms extended.
- Pull your chin over the bar by driving your elbows down toward your hips.
Finish strong — take the last set close to failure.
Form cues
- Grip the bar slightly wider than shoulder-width with palms facing away.
- Start from a dead hang with arms fully extended and shoulders packed.
- Initiate the pull by depressing your shoulder blades — imagine pulling the bar toward your chest.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Biceps Training Tips
- *Vary your grip width and angle — supinated, neutral, and pronated grips each emphasize different portions of the biceps and brachialis.
- *Incline curls stretch the long head more than standing curls, producing a fuller peak.
- *Keep elbows pinned to your sides — swinging reduces bicep activation.
Get this biceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.