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David Horne's basic grip routine

by niall S.

Program Description

It's an additional component to add to your existing training to specifically increase grip strength and add some forearm mass. As far as increasing weight goes just increase weight as necessary but remember this is a marathon not a Sprint especially considering if you go too hard and mess up your hands it will affect your other training as well. Also for the two-hand plate pinch as you get heavier a good suggestion would be to put plates onto a t-bar row bar and then hold it that way.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 08, 2025 08:42
  • Last Edited
    Sep 12, 2025 02:26

Summary

Unlock your grip strength with David Horne's 12-week basic grip routine, designed for dedicated lifters looking to enhance their forearm power. Committed to three days a week, you'll engage in targeted exercises like the 2 Hand Plate Pinch, Finger Curls, and Wrist Curls, ensuring balanced development. This program is perfect for those with a garage gym setup, providing a focused approach to mastering grip strength and improving overall lifting performance. Get ready to grip it and rip it!
Muscle Engagement
Front
Back
MuscleSet
Forearms
100%
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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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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Hand Plate Pinch
3
20 secs
-
2
Finger Curl
3
15 reps
-
3
Wrist Curls
3
15 reps
-
4
Reverse Wrist Curl (Barbell)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
2 Hand Plate Pinch
3 Sets
20 secs
-
2
Finger Curl
3 Sets
15 Reps
-
3
Wrist Curls
3 Sets
15 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
Day 2
1
2 Hand Plate Pinch
3 Sets
20 secs
-
2
Finger Curl
3 Sets
15 Reps
-
3
Wrist Curls
3 Sets
15 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
Day 3
1
2 Hand Plate Pinch
3 Sets
20 secs
-
2
Finger Curl
3 Sets
15 Reps
-
3
Wrist Curls
3 Sets
15 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-