logo
BoostcampPNG

Iron Hippo's Iron Hands (Grip Program)

by Iron Hippo
6 athletes joined

Program Description

This simple 6-week program is designed to give you a death grip capable of lifting any weird object with your hands. Choose two main lifts for the whole 6 weeks. Change out the main lifts every time you cycle through the program.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 06, 2025 03:56
  • Last Edited
    Jul 06, 2025 11:44

Summary

Unlock your grip strength with Iron Hippo's Iron Hands, a focused 6-week program designed to enhance your forearm power and overall grip. Committing just two days a week, you'll engage in targeted exercises like the Main Hold and Titan's Telegraph, progressively increasing intensity to build formidable grip strength. Perfect for lifters looking to improve their performance in lifts and everyday tasks, this program emphasizes varied grip implements to keep your training fresh and effective. Get ready to crush your goals and lift heavier!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Main Hold
3
10 secs
75%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Pronation
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Main Hold
3
10 secs
80%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Pronation
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Main Hold
3
10 secs
85%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Pronation
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Main Hold
3
10 secs
90%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Pronation
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Main Hold
3
10 secs
95%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Pronation
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Main Hold
1
1 reps
RPE 10
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Pronation
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Main Hold 2
3
10 secs
75%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Reverse Wrist Curl (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Supination
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Main Hold 2
3
10 secs
80%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Reverse Wrist Curl (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Supination
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Main Hold 2
3
10 secs
85%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Reverse Wrist Curl (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Supination
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Main Hold 2
3
10 secs
90%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Reverse Wrist Curl (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Supination
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Main Hold 2
3
10 secs
95%
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Reverse Wrist Curl (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Supination
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Main Hold 2
1
1 reps
RPE 10
2
Secondary Hold
3
10 secs
RPE 10
3
Titan's Telegraph
1
1
1
8 reps
8 reps
8 reps
RPE 6-7
RPE 7-8
RPE 9-10
4
Reverse Wrist Curl (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Wrist Supination
1
1
1
15 reps
15 reps
15 reps
RPE 6-7
RPE 7-8
RPE 9-10
Week 1
1 / 6 Weeks
Day 1
1
Main Hold
3 Sets
10 secs
75%
2
Secondary Hold
3 Sets
10 secs
@10
3
Titan's Telegraph
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@9-10
4
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6-7
@7-8
@9-10
5
Wrist Pronation
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6-7
@7-8
@9-10
Day 2
1
Main Hold 2
3 Sets
10 secs
75%
2
Secondary Hold
3 Sets
10 secs
@10
3
Titan's Telegraph
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6-7
@7-8
@9-10
4
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6-7
@7-8
@9-10
5
Wrist Supination
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6-7
@7-8
@9-10