Isolation · Isolation
Barbell Curl
Targets Biceps with an optimal working range of 8–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Barbell Curl:
- 1 Grip bar shoulder width with palms forward
- 2 Pin elbows to sides and curl bar to upper chest
- 3 Lower bar under strict control to full elbow extension
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Swinging hips and lumbar spine
- ✕ Letting elbows drift far forward
Programs Featuring Barbell Curl (20)
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
Smolov Jr. Squat + Upper Bodybuilding Split
Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
Madcow 5×5 (Intermediate Ramping 5×5)
Bill Starr’s classic 3-day intermediate ramping 5×5 routine using ascending 5-rep sets on Monday, recovery squats + heavy Deadlift/Overhead Press on Wednesday, and a heavy Friday triple + 8-rep backoff set.
Arnold’s Golden Six (Classic Full-Body Bodybuilding)
Arnold Schwarzenegger’s classic 3-day full-body mass routine built around 6 compound and golden-era movements (4×10 Squat, 3×10 Bench Press, 3×10 Chin-Ups, 4×10 Overhead Press, 3×10 Barbell Curls, and 3×15 Core).
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.
GZCLP (4-Day Tiered Linear Progression)
Cody Lefever’s 3-tier linear progression system pairing Tier 1 heavy triples (5×3+), Tier 2 barbell hypertrophy (3×10), and Tier 3 isolation volume (3×15+) across Squat, Bench, Deadlift, and Overhead Press.
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
Doug Hepburn Method (8×2 Power + 3×6 Pump)
Doug Hepburn’s classic 4-day double-progression system pairing 8×2-to-8×3 heavy submaximal doubles/triples (80% 1RM) with 3×6-to-3×8 hypertrophy pump sets across Squat, Bench, Deadlift, and Overhead Press.
nSuns 4-Day Linear Progression (5/3/1 LP)
The 4-day version of the high-volume nSuns 5/3/1 Linear Progression, packing 17 Tier 1 + Tier 2 barbell sets per session across Bench Press, Squat, and Deadlift with extra recovery days.
nSuns 6-Day Squat Focus LP
The 6-day high-frequency nSuns 5/3/1 Linear Progression adding a dedicated Saturday 6×3 Dynamic Squat and Speed Deadlift session for lifters chasing rapid lower-body and total-body PRs.
GZCL The Rippler (12-Week Strength & Peaking)
Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.
20-Rep Breathing Squats (6-Week Old-School Mass)
The legendary 6-week, 3-day old-school bodybuilding and strength routine built around a single all-out 20-rep Breathing Squat ("Widowmaker") set plus heavy Bench Press, Overhead Press, Barbell Rows, and Stiff-Leg Deadlifts.
German Volume Training (GVT 10×10 Hypertrophy)
Charles Poliquin’s iconic 10 sets of 10 reps (10×10) hypertrophy shock program starting at 60% of 1RM with strict 90-second rest intervals to pack on rapid lean muscle mass.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.
Smolov Jr. Bench Press + 4-Day Bodybuilding Split
3-week, 4-day hybrid specialization block pairing the legendary Smolov Jr. Bench Press cycle (6×6, 7×5, 8×4, 10×3) with Back, Leg, Shoulder, and Arm bodybuilding accessories.