12-week structured program: Provides clear progression for consistent strength gains
3-day-a-week split: Optimizes training for strict curls, back, and speed
Focus on strict curl and seated half curl: Targets bicep hypertrophy and competition readiness
No special equipment required: Uses standard gym equipment for accessibility
Optional personal training: Available for one-on-one coaching sessions
Summarized by Shop
Looking to do a strict curl competition and not sure how to be your strongest on game day when it counts? Or just trying to get stronger and improve the size and strength of your biceps? Then this template is for you. In this 12 week 3 day a week template you will take your strict curl and seated half curl to the next level. The template
Program Duration
12 weeks
Training Frequency
3 days per week
Focus Areas
Strict curl, seated half curl, back strength, speed