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phexgrip

by Gosha tnim8v
2 athletes joined

Program Description

forearm strength & endurance routine, based on personal tastes & focused on improving grip for climbing and powerlifting. additional equipment required: hangboard. :3

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 17, 2024 10:45
  • Last Edited
    Jun 18, 2025 10:43

Summary

Unlock your grip strength with the phexgrip program, a focused 4-week journey designed to enhance your forearm power and overall grip ability. Comprising two training sessions per week, you'll tackle a variety of exercises like Board Repeaters, Farmer's Walks, and Towel Pullups, all aimed at building endurance and strength. Perfect for lifters looking to improve their performance in both climbing and weightlifting, this program will push your limits and elevate your training game. Get ready to grip it and rip it!
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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
Board Repeaters
4
6 reps
-
2
Plate Pinch
3
0.5 mins
-
3
Farmer's Walk (Weighted)
3
0.5-1 mins
-
4
Dead Hang
2
1
0.75-1 mins
1-99 mins
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Board Repeaters
4
6 reps
-
2
Plate Pinch
4
0.5 mins
-
3
Farmer's Walk (Weighted)
3
0.5-1 mins
-
4
Dead Hang
3
1
0.75-1 mins
1-99 mins
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Board Repeaters
4
8 reps
-
2
Plate Pinch
4
0.5 mins
-
3
Farmer's Walk (Weighted)
4
0.5-1 mins
-
4
Dead Hang
3
1
0.75-1 mins
1-99 mins
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Board Repeaters
4
8 reps
-
2
Plate Pinch
4
0.5 mins
-
3
Farmer's Walk (Weighted)
4
0.5-1 mins
-
4
Dead Hang
3
1
0.75-1 mins
1-99 mins
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max Hangs
2
3 reps
RPE 10
2
Towel Pullups
3
5 reps
-
3
Finger Curls
3
8 reps
-
4
Reverse Wrist Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max Hangs
2
3 reps
RPE 10
2
Towel Pullups
4
5 reps
-
3
Finger Curls
3
8 reps
-
4
Reverse Wrist Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max Hangs
2
4 reps
RPE 10
2
Towel Pullups
4
5 reps
-
3
Finger Curls
3
8 reps
-
4
Reverse Wrist Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Max Hangs
2
4 reps
RPE 10
2
Towel Pullups
4
5 reps
-
3
Finger Curls
3
8 reps
-
4
Reverse Wrist Curl (Barbell)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Board Repeaters
4 Sets
6 Reps
-
2
Plate Pinch
3 Sets
0.5 mins
-
3
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
-
4
Dead Hang
2 Sets
1 Set
0.75-1 mins
1-99 mins
-
@10
Day 2
1
Max Hangs
2 Sets
3 Reps
@10
2
Towel Pullups
3 Sets
5 Reps
-
3
Finger Curls
3 Sets
8 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
-