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Iron Hippo's Iron Hands (Grip Program)

by Iron Hippo
5 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
    May 24, 2025 02:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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