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Grip and Bicep Blaster

by The Highlander
74 athletes joined
5.0
(1 rating)

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
    Feb 20, 2025 02:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-