phexgrip

by Gosha tnim8v

1 athletes joined

Program Description

forearm strength & endurance routine, based on personal tastes & focused on improving grip for climbing and powerlifting. additional equipment required: hangboard. :3

Program Overview

Level
Intermediate, Advanced
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jul 17, 2024 10:45
Last Edited
Oct 28, 2024 12:12

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Board Repeaters

6 reps

Plate Pinch

0.5 mins

Farmer's Walk (Weighted)

0.5-1 mins

Dead Hang

0.75-1 mins

1-99 mins

RPE 10

Day 1

Board Repeaters

6 reps

Plate Pinch

0.5 mins

Farmer's Walk (Weighted)

0.5-1 mins

Dead Hang

0.75-1 mins

1-99 mins

RPE 10

Day 1

Board Repeaters

8 reps

Plate Pinch

0.5 mins

Farmer's Walk (Weighted)

0.5-1 mins

Dead Hang

0.75-1 mins

1-99 mins

RPE 10

Day 1

Board Repeaters

8 reps

Plate Pinch

0.5 mins

Farmer's Walk (Weighted)

0.5-1 mins

Dead Hang

0.75-1 mins

1-99 mins

RPE 10

Day 2

Max Hangs

3 reps

RPE 10

Towel Pullups

5 reps

Finger Curls

8 reps

Reverse Wrist Curl (Barbell)

8 reps

Day 2

Max Hangs

3 reps

RPE 10

Towel Pullups

5 reps

Finger Curls

8 reps

Reverse Wrist Curl (Barbell)

8 reps

Day 2

Max Hangs

4 reps

RPE 10

Towel Pullups

5 reps

Finger Curls

8 reps

Reverse Wrist Curl (Barbell)

8 reps

Day 2

Max Hangs

4 reps

RPE 10

Towel Pullups

5 reps

Finger Curls

8 reps

Reverse Wrist Curl (Barbell)

8 reps

Day 1

Board Repeaters

4 Sets

6 Reps

Plate Pinch

3 Sets

0.5 mins

Farmer's Walk (Weighted)

3 Sets

0.5-1 mins

Dead Hang

2 Sets

1 Set

0.75-1 mins

1-99 mins

@10

Day 2

Max Hangs

2 Sets

3 Reps

@10

Towel Pullups

3 Sets

5 Reps

Finger Curls

3 Sets

8 Reps

Reverse Wrist Curl (Barbell)

3 Sets

8 Reps