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Grip, Forearm Size, and Armwrestling

by mery
10 athletes joined

Program Description

This program will make your grip strong, your forearms big, and prep you for armwrestling strength.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 15, 2025 06:24
  • Last Edited
    Feb 14, 2025 10:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
AMRAP
-
2
Pronation
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Reverse Wrist Curl (Barbell)
2
AMRAP
-
5
Grip Trainer
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
AMRAP
-
2
Pronation
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Reverse Wrist Curl (Barbell)
2
AMRAP
-
5
Grip Trainer
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
AMRAP
-
2
Pronation
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Reverse Wrist Curl (Barbell)
2
AMRAP
-
5
Grip Trainer
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
AMRAP
-
2
Pronation
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Reverse Wrist Curl (Barbell)
2
AMRAP
-
5
Grip Trainer
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Curl
2
AMRAP
-
2
90° Reverse Curl
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Rising
2
AMRAP
-
5
Plate Pinch
2
1 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Curl
2
AMRAP
-
2
90° Reverse Curl
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Rising
2
AMRAP
-
5
Plate Pinch
2
1 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Curl
2
AMRAP
-
2
90° Reverse Curl
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Rising
2
AMRAP
-
5
Plate Pinch
2
1 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Curl
2
AMRAP
-
2
90° Reverse Curl
2
AMRAP
-
3
Wrist Curls
2
AMRAP
-
4
Rising
2
AMRAP
-
5
Plate Pinch
2
1 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-60 mins
-
Week 1
1 / 4 Weeks
Day 1
1
90° Hammer Curl
2 Sets
AMRAP
-
2
Pronation
2 Sets
AMRAP
-
3
Wrist Curls
2 Sets
AMRAP
-
4
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
5
Grip Trainer
2 Sets
AMRAP
-
Day 2
1
90° Curl
2 Sets
AMRAP
-
2
90° Reverse Curl
2 Sets
AMRAP
-
3
Wrist Curls
2 Sets
AMRAP
-
4
Rising
2 Sets
AMRAP
-
5
Plate Pinch
2 Sets
1 mins
@8-9
Day 3
1
Table Time
1 Set
5-60 mins
-