SPECIALISED PROGRAM
THE BICEPS
BLUEPRINT
The Biceps Blueprint is a focused 3-day-per-week program designed to develop your biceps and the full range of functions of the anterior arm muscles.
With three targeted sessions each week, it fits easily alongside your existing routine while weekly challenges keep you progressing.
Follow the blueprint. Build your arms.
3 SESSIONS
per week
DESIGNED
for gym
WEEKLY
challenges
GROW
GROW
GROW
GROW
GROW
GROW
Brachialis
Build the foundation of anterior arm physiques by working the brachialis, the primary flexor of the forearm.
Biceps Brachii
Build a towering peak that pops with included supination work, enphasising a seldom-appreciated function of this muscle.
Brachioradialis
Work hard on the neutral grip movements to blow up your forearms and complete your development.
WHO IS THIS PROGRAM FOR?
WHO IS THE BICEPS
BLUEPRINT FOR?
The Biceps Blueprint is designed for gym-goers who want to give their arms extra attention. Whether you’re following an existing training plan or building your own routine, this focused programme fits alongside your current workouts to help you develop stronger, more complete arms.
Gym-goers who want bigger, stronger biceps
Ideal for any gym goer of any level who wants to give their biceps more focused attention with structured workouts and clear progression.
Those who want to add to their current work
Designed to work alongside other gym training or programs, whether you follow a full-body plan, upper/lower split or any other training style.
Those with access to a well equipped gym
The program is designed for gym and uses a variety of equipment including cable machines, dumbbells, barbells and weight plates.
PLEASE NOTE
The Biceps Blueprint is designed for gym-based training and requires access to equipment such as dumbbells, barbells, cable machines and weight plates. It can be followed alongside your existing training routine or used to give your arms additional focused attention.
POWERED BY MYPTHUB
YOUR ENTIRE TRAINING PROGRAM. ONE POWERFUL APP.
The Biceps Blueprint is delivered straight to your phone, tablet, or PC through the PT Hub app, available on Apple and Android.
Everything you need to train smarter, stay consistent and track your progress is in one place. From your workouts and calendar to direct communication with me, you’re always connected to your program.
Your Workouts
Access your complete Biceps Blueprint, including exercise videos, instructions and progress tracking.
Your Calendar
See your entire program and any upcoming workouts or challenges right from your phone, PC, or tablet.
Direct Coach Chat
Open a direct message chat with me at any time to ask questions, troubleshoot issues, or share ideas!
Marketplace
Browse program additions such as nutrition plans, other programs, personal training, and more!
AVAILABLE ON PHONE OR TABLET
Download the PT Hub app on your Apple or Android device and get instant access to your program.
Access your program instantly through the PT Hub app.
A PERSONAL WALKTHROUGH
LET ME SHOW YOU
HOW THE BICEPS BLUEPRINT WORKS.
I’ve put together a detailed video taking you inside the Biceps Blueprint, showing you exactly what you’ll get, how to use the PT Hub app, and how to get the best results from your training.
- See what's included in the program
- Learn how the workouts are structured
- Find out how to use the PT Hub app
- Learn how to find your weight and track your progress
Program Overview
See what’s included and how it’s structured.
Workout Walkthrough
Walk through a demo workout with me.
Using the PT Hub App
See how to use the PT Hub App to access your material.
Tracking Your Progress
Learn how to track your workouts in the program.
Ready to get started?
GET THE BICEPS BLUEPRINT TODAY
Everything you need to build bigger, stronger biceps - all in one place.
MEET YOUR COACH
EXPERIENCE. EDUCATION. PASSION.
Hi, I’m Stephen, the coach behind WorkoutWays.
I believe effective training should be straightforward, structured and adaptable to real life. You don’t need to spend endless hours in the gym or completely overhaul your existing routine to make meaningful progress.
That’s why I created The Biceps Blueprint — a focused training programme designed to help you give your arms the attention they deserve, with clear guidance, exercise alternatives and the flexibility to train in a way that works for you.
5+ Years Experience
Over 5 years of training experience, combining practical experience with fitness education.
Expanding Qualifications
I’m qualified in Personal Training, and have a degree in Anatomy & Physiology. I’m currently studying advanced nutrition and health.
Disability Ability
Being a high-functioning autistic assists me in constructing programs and training guides merticulously.
MORE THAN JUST WORKOUTS
YOUR PROGRAM. YOUR WAY.
More flexibility, more choice and more support. Everything you need to make your training work for you.
Multiple Programs
Have multiple training programs on your PT Hub account.
Individual Workouts
Access all workouts from your program individually as needed.
Individual Challenges
Complete your program’s challenges individually, whenever it suits you.
Exercise Alternatives
Choose from a wide range of alternative exercises to suit your needs.
Optional Nutrition Plans
Add a nutrition plan to supercharge your results.
Detailed Tutorials
Find in-depth guides and explanations in each workout’s details section.
Personalised Check-ins
Share your progress, give feedback and request changes through optional fortnightly check-ins.
FULL VIDEO AND TEXT GUIDES
CLICK ANY EXERCISE FOR
A FULL VIDEO GUIDE
Every exercise in every program has a full video and text guide, accessible right from your workout.
01
Open your workout
Pick the scheduled workout from your dashboard, or manually start one from the workout tab.
02
View the details
The workout will show each exercise, set, recommended rest time, rep range and more. You can switch to the details tab for full tutorials and guides.
03
Click (or tap!) on any exercise
You’ll be able to view the full text and video guide for the movement, as well as see its type, main muscle, equipment, other muscles and alternatives.
YOUR TRAINING. STRUCTURED.
4 WEEKS. 12 WORKOUTS.
BUILT TO REPEAT.
A focused month of biceps training, designed to give you structure, consistency and a clear path to continued progress.
4
WEEK PROGRAM
A structured 4-week training plan focused on biceps development.
3
SESSIONS PER WEEK
Three targeted biceps workouts each week, designed to provide consistent, structured training.
12
PLANNED WORKOUTS
Follow 12 structured training sessions with clear exercise selections, sets and rep ranges.
∞
REPEATABLE STRUCTURE
Complete the program, track your progress and repeat the 4-week cycle to keep building strength and size.
YOUR TRAINING
ON YOUR TERMS
The Biceps Blueprint fits around your schedule. Start or pause anytime, while your workouts, nutrition and progress stay organised in one place.
Start anytime, stop anytime
Begin the program when it suits you. Pause if you need to. Your calendar keeps everything in sync.
Today's workout
Your scheduled workout for the day is always shown in your ‘todays workout’ section.
Nutrition built in
If you’ve added a nutrition plan, it’ll be added to your daily schedule and prompt you to log it!
See what's coming up
View your upcoming training days, rest days and key milestones.
Tip videos
Get regular tips and tricks videos and fitness guides linked to you as part of your learning journey.
REST DAY TIP
Best method for hammer curls!
TRACKING AND HISTORY
TRACK YOUR PROGRESS AND HISTORY
While doing your workout, log your sets, reps, rir and rest, check them off, then you can view what you did last time on any exercise.
01
Track your workout
02
View history
Click the exercise history button below any exercise to see what you logged last time and what you should try and beat.
03
See your personal bests
You can see your previous best sessions, and the app will give you a notification if you hit a record this session.