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Forearm Hypertrophy

by Jess K.
6 athletes joined

Program Description

Increase strength, endurance and hypertrophy of forearms, especially for stronger, longer lasting grip.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 11, 2024 09:14
  • Last Edited
    Jan 07, 2025 11:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
2
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
2
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
2
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
2
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
2 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
2 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
2 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
2 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Hammer Curl
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Hammer Curl
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Hammer Curl
3
15-20 reps
-
3
Dumbbell Bench-Braced Wrist Curl
3
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
3
15-20 reps
-
3
Hammer Curl
3
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Heavy Barbell Holds
2 Sets
0.4 mins
-
2
Dumbbell Bench-Braced Wrist Curl
2 Sets
10-12 Reps
-
3
Standing Dumbbell Wrist Extensions
2 Sets
10-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 2
1
Behind-The-Back Dumbbell Wrist Curl
2 Sets
10-12 Reps
-
2
Dumbbell Bench-Braced Wrist Extension
2 Sets
12-15 Reps
-
3
Plate Pinch
1 Set
2 mins
-
Day 3
1
Farmer's Walk (Weighted)
2 Sets
40-50 Reps
-
2
Dumbbell Bench-Braced Wrist Curl
2 Sets
15-20 Reps
-
3
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
-
4
Wrist Roller
1 Set
AMRAP
@10