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Forearm Gainerz

by William Chaplin
2 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 08, 2025 07:24

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!
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4.8 Stars with 10, 000+ Ratings
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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