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The Back and Biceps Beginner Workout to Build Muscle Fast

The fourth day (Friday) of THE FOUNDATION program will be back and biceps. You've seen heavy deadlifts before—to a beginner those things can be nerve-racking. That's OK. We've got something even better—the Trap Bar Deadlift. Why? First off, it's easy to get into (and stay into) a safer position for the lower back. Second, it's actually been heavily researched and turns out, it's an incredibly effective exercise when compared to others—check out The Most Important Exercise Every Athlete Should Do.

Want more details on THE FOUNDATION program? Visit the main page with all the details—

Looking for another hardcore program? Download the updated The 21-Day Shred PDF—three additional program extensions coming soon.

Questions about any program? Follow Mike on Instagram, Facebook, and Twitter.

Want more workout program from Mike? Download the expansion package of The 21-Day Shred—The Shred Series. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred.



1. Trap Bar Deadlift
5 sets x 10

2. Single-arm DB Row
3 sets x 10

3. Pull up (or Inverted Row)
3 sets x as many as possible


1. BB Curl
3 sets x 10

2. Lying Cable Curl
3 sets x 10

3. Open-grip Concentration Curl
3 sets x 10


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