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Forearm Gainerz

by William Chaplin
3 athletes joined

Program Description

Get armwrestler forearms.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    May 25, 2025 01:04
  • Last Edited
    Jul 17, 2025 09:34

Summary

Unleash the power of your grip with the **Forearm Gainerz** program! Over the course of one week, this targeted routine features three intense sessions designed to sculpt and strengthen your forearms and arms. Each workout incorporates a mix of exercises, including Pronation With Belt and Reverse Bicep Curls, ensuring you hit every angle for maximum muscle engagement. Perfect for those with a garage gym setup, this program will elevate your lifting game and enhance your overall strength. Get ready to feel the burn and see the gains!
Muscle Engagement
Front
Back
MuscleSet
Forearms
75%
Biceps
25%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pronation With Belt
3
12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Wrist Curls
3
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 8
5
Pronation And Supination (Dumbell)
3
12 reps
RPE 7
6
Pinch Plate Hold
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pronation With Belt
3
12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Wrist Curls
3
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 8
5
Pronation And Supination (Dumbell)
3
12 reps
RPE 7
6
Pinch Plate Hold
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pronation With Belt
3
12 reps
RPE 9
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Wrist Curls
3
12 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 8
5
Pronation And Supination (Dumbell)
3
12 reps
RPE 7
6
Pinch Plate Hold
3
1 mins
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Pronation With Belt
3 Sets
12 Reps
@9
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Wrist Curls
3 Sets
12 Reps
@8
4
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Pronation And Supination (Dumbell)
3 Sets
12 Reps
@7
6
Pinch Plate Hold
3 Sets
1 mins
@9
Day 2
1
Pronation With Belt
3 Sets
12 Reps
@9
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Wrist Curls
3 Sets
12 Reps
@8
4
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Pronation And Supination (Dumbell)
3 Sets
12 Reps
@7
6
Pinch Plate Hold
3 Sets
1 mins
@9
Day 3
1
Pronation With Belt
3 Sets
12 Reps
@9
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Wrist Curls
3 Sets
12 Reps
@8
4
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Pronation And Supination (Dumbell)
3 Sets
12 Reps
@7
6
Pinch Plate Hold
3 Sets
1 mins
@9