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BoostcampPNG

abs and forarms

by Mads Guldbeck
1 athletes joined

Program Description

ehhehe

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 09, 2025 10:00
  • Last Edited
    Jan 09, 2025 10:02
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Forarm Barbell Flexion
1 Set
1 Set
5 Reps
10 Reps
@10
@10
2
Forarm Dumbell Extension
1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Reverse Cable Curl
1 Set
1 Set
5 Reps
10 Reps
@10
@10
4
Abs Crunch (Weighted)
1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Hanging Leg Raise
1 Set
1 Set
5 Reps
10 Reps
@10
@10
Day 2
1
Forarm Barbell Flexion
1 Set
1 Set
5 Reps
10 Reps
@10
@10
2
Forarm Dumbell Extension
1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Reverse Cable Curl
1 Set
1 Set
5 Reps
10 Reps
@10
@10
4
Abs Crunch (Weighted)
1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Hanging Leg Raise
1 Set
1 Set
5 Reps
10 Reps
@10
@10