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Forearm Hypertrophy

by Jess K.
7 athletes joined

Program Description

Increase strength, endurance and hypertrophy of forearms, especially for stronger, longer lasting grip.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 11, 2024 09:14
  • Last Edited
    Jul 04, 2025 02:56

Summary

Unlock your forearm potential with this focused 8-week program designed to enhance hypertrophy and grip strength. Committing just three days a week, you'll engage in a variety of exercises, including heavy barbell holds and specialized wrist curls, to build muscle and endurance. Each workout strategically blends strength, hypertrophy, and metabolic training to maximize your results. Perfect for those equipped with a garage gym, this program will transform your forearms and elevate your lifting game. Get ready to grip and rip!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Heavy Barbell Holds
2
0.33 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
2
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
2
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.33 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
2
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
2
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.33 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
2
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
2
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.33 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
2
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
2
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.5 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.5 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.5 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Barbell Holds
2
0.5 mins
RPE 8
2
Dumbbell Bench-Braced Wrist Curl
3
10-12 reps
-
3
Standing Dumbbell Wrist Extensions
3
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
2
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
3
Plate Pinch
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
1 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
1 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
1 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plate Pinch
3
1 mins
-
2
Behind-The-Back Dumbbell Wrist Curl
2
10-12 reps
-
3
Dumbbell Bench-Braced Wrist Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
40-50 reps
-
2
Dumbbell Bench-Braced Wrist Curl
2
15-20 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
-
4
Wrist Roller
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Heavy Barbell Holds
2 Sets
0.33 mins
@8
2
Dumbbell Bench-Braced Wrist Curl
2 Sets
10-12 Reps
-
3
Standing Dumbbell Wrist Extensions
2 Sets
10-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 2
1
Behind-The-Back Dumbbell Wrist Curl
2 Sets
10-12 Reps
-
2
Dumbbell Bench-Braced Wrist Extension
2 Sets
12-15 Reps
-
3
Plate Pinch
2 Sets
1 mins
-
Day 3
1
Farmer's Walk (Weighted)
2 Sets
40-50 Reps
-
2
Dumbbell Bench-Braced Wrist Curl
2 Sets
15-20 Reps
-
3
Reverse Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
-
4
Wrist Roller
1 Set
AMRAP
@10