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TITANIUM FOREARMS

by Anthony E.
38 athletes joined

Program Description

For a vice like grip and Popeye forearms

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 17, 2024 08:15
  • Last Edited
    Dec 27, 2024 08:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Week 1
1 / 12 Weeks
Day 1
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
-
Day 2
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
-
Day 3
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
-