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abs and forarms

by Mads Guldbeck
4 athletes joined

Program Description

ehhehe

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 09, 2025 10:00
  • Last Edited
    Jun 18, 2025 09:55

Summary

Unleash your strength with the "Abs and Forearms" program, a focused 16-week journey designed to sculpt your core and enhance your grip. Committing just two days a week, you'll engage in a variety of targeted exercises, including weighted crunches and forearm flexions, to build muscle and improve stability. Each session is structured to maximize intensity and effectiveness, ensuring you see results while keeping your workouts efficient. Get ready to redefine your physique and boost your performance!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forarm Barbell Flexion
1
1
5 reps
10 reps
RPE 10
RPE 10
2
Forarm Dumbell Extension
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Reverse Cable Curl
1
1
5 reps
10 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
1
5 reps
10 reps
RPE 10
RPE 10
5
Hanging Leg Raise
1
1
5 reps
10 reps
RPE 10
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Forarm Barbell Flexion
1 Set
1 Set
5 Reps
10 Reps
@10
@10
2
Forarm Dumbell Extension
1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Reverse Cable Curl
1 Set
1 Set
5 Reps
10 Reps
@10
@10
4
Abs Crunch (Weighted)
1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Hanging Leg Raise
1 Set
1 Set
5 Reps
10 Reps
@10
@10
Day 2
1
Forarm Barbell Flexion
1 Set
1 Set
5 Reps
10 Reps
@10
@10
2
Forarm Dumbell Extension
1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Reverse Cable Curl
1 Set
1 Set
5 Reps
10 Reps
@10
@10
4
Abs Crunch (Weighted)
1 Set
1 Set
5 Reps
10 Reps
@10
@10
5
Hanging Leg Raise
1 Set
1 Set
5 Reps
10 Reps
@10
@10