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Grip, Forearm Size, and Armwrestling

by mery
22 athletes joined

Program Description

This program will make your grip strong, your forearms big, and prep you for armwrestling strength.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 15, 2025 06:24
  • Last Edited
    Jul 07, 2025 10:23

Summary

Unlock your potential with this focused 4-week program designed to enhance grip strength and forearm size, perfect for aspiring arm wrestlers. Training three days a week, you'll engage in targeted exercises like 90° Hammer Curls, Wrist Curls, and Reverse Wrist Curls, utilizing both barbells and dumbbells to build serious muscle. Each session is crafted to maximize your gains, ensuring you develop the strength and endurance needed to dominate in arm wrestling. Get ready to transform your arms and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90° Hammer Curl
2
-
-
2
Pronation
2
-
-
3
Wrist Curls
2
-
-
4
Rising
2
-
-
5
Reverse Wrist Curl (Barbell)
2
-
-
6
JM Press (Smith Machine)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
5-30 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
90° Hammer Curl
2 Sets
-
-
2
Pronation
2 Sets
-
-
3
Wrist Curls
2 Sets
-
-
4
Rising
2 Sets
-
-
5
Reverse Wrist Curl (Barbell)
2 Sets
-
-
6
JM Press (Smith Machine)
2 Sets
-
-
Day 2
1
90° Hammer Curl
2 Sets
-
-
2
Pronation
2 Sets
-
-
3
Wrist Curls
2 Sets
-
-
4
Rising
2 Sets
-
-
5
Reverse Wrist Curl (Barbell)
2 Sets
-
-
6
JM Press (Smith Machine)
2 Sets
-
-
Day 3
1
Table Time
1 Set
5-30 mins
@10