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Arm wrestling program (4 days a week)

by Mark H.

Program Description

Increase bicep, forearm, pronation, rise and grip. Preferable add fat gripz to pulling movements like cable rows and do deadlifts without straps or with fat gripz.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 05, 2025 01:50
  • Last Edited
    Oct 16, 2025 08:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Forearms
14.2%
Triceps
13.5%
Biceps
11.4%
Lats
8.1%
Upper Back
8.1%
Middle Delts
7.5%
Glutes
6.6%
Front Delts
6.3%
Abs
5.7%
Quadriceps
5.4%
Chest
4.5%
Lower Back
4.2%
Hamstrings
3%
Adductors
0.6%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
3
8 reps
RPE 7
2
Side Pressure Curl
3
8 reps
RPE 8
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
1
8 reps
100%
2
Side Pressure Curl
1
8 reps
100%
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
3
5 reps
RPE 7
2
Side Pressure Curl
3
5 reps
RPE 7
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
1
5 reps
100%
2
Side Pressure Curl
1
5 reps
100%
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
3
3 reps
RPE 7
2
Side Pressure Curl
3
3 reps
RPE 7
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
1
3 reps
100%
2
Side Pressure Curl
1
3 reps
100%
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
3
1 reps
RPE 7
2
Side Pressure Curl
3
1 reps
RPE 7
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Half Rep Ez Bar Curl
1
1 reps
100%
2
Side Pressure Curl
1
1 reps
100%
3
Wrist Wrench
3
8 reps
RPE 9
4
Pronation Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Riser Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 9
3
High Bar Squat (Barbell)
2
8 reps
RPE 9
4A
JM Press
2
10-15 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4C
Back Extension (Weighted)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
3
8 reps
RPE 7
2
Preacher Hammer Curl
3
8 reps
RPE 8
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
1
2
8 reps
8 reps
100%
-
2
Preacher Hammer Curl
1
2
8 reps
8 reps
100%
-
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
3
2
5 reps
8 reps
RPE 7
-
2
Preacher Hammer Curl
3
5 reps
RPE 7
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
1
5 reps
100%
2
Preacher Hammer Curl
1
5 reps
100%
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
3
3 reps
RPE 7
2
Preacher Hammer Curl
3
3 reps
RPE 7
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
1
3 reps
100%
2
Preacher Hammer Curl
1
3 reps
100%
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
3
1 reps
RPE 7
2
Preacher Hammer Curl
3
1 reps
RPE 7
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl Barbell
1
1 reps
100%
2
Preacher Hammer Curl
1
1 reps
100%
3
Wrist Wrench
3
8 reps
RPE 9
4
Riser Curl
3
8-12 reps
RPE 9
5
Wrist Curls
3
12-20 reps
RPE 9
6
Fat Bar Reverse Curl
3
10-15 reps
RPE 9
7
Pronation Dynamic
3
1
8-12 reps
-
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
5 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
5 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
5 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
5 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
5 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
8 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
5 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pronation Stastic
3
5 reps
RPE 8
1B
Ermes Riser Lift
3
5 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Deadlift (Barbell)
2
5 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
4C
Ab Wheel
2
10-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Half Rep Ez Bar Curl
3 Sets
8 Reps
@7
2
Side Pressure Curl
3 Sets
8 Reps
@8
3
Wrist Wrench
3 Sets
8 Reps
@9
4
Pronation Curl
3 Sets
8-12 Reps
@9
5
Wrist Curls
3 Sets
12-20 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
7
Riser Dynamic
3 Sets
1 Set
8-12 Reps
-
@9
-
Day 2
1A
Pronation Stastic
3 Sets
5 Reps
@8
1B
Ermes Riser Lift
3 Sets
5 Reps
@8
2A
Dip (Weighted)
3 Sets
6-10 Reps
@9
2B
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@9
3
High Bar Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
4A
JM Press
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
4C
Back Extension (Weighted)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
Day 3
1
Hammer Curl Barbell
3 Sets
8 Reps
@7
2
Preacher Hammer Curl
3 Sets
8 Reps
@8
3
Wrist Wrench
3 Sets
8 Reps
@9
4
Riser Curl
3 Sets
8-12 Reps
@9
5
Wrist Curls
3 Sets
12-20 Reps
@9
6
Fat Bar Reverse Curl
3 Sets
10-15 Reps
@9
7
Pronation Dynamic
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 4
1A
Pronation Stastic
3 Sets
5 Reps
@8
1B
Ermes Riser Lift
3 Sets
5 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@9
4A
Incline Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
4C
Ab Wheel
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9