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Grip and Bicep Blaster

by The Highlander
59 athletes joined

Program Description

Primarily meant to run alongside another program to improve grip and bicep capacity. Perform this twice a week with rest days between. Slowly progress the weight or repetitions depending on your weight increments. Some specialty equipment is preferred, unless you would rather substitute your own.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 29, 2024 10:28
  • Last Edited
    Sep 03, 2024 03:21
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
8
Spider Curl
1
Week 1
1 / 5 Weeks
Day 1
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set
Day 2
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
8
Spider Curl
1 Set