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David Horne's basic grip routine

by Gianni
1813 athletes joined
4.5
(2 ratings)

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
    Jan 03, 2024 02:29
  • Last Edited
    Jun 22, 2025 06:35

Summary

Unlock your grip strength with David Horne's 12-week basic grip routine, designed to elevate your lifting game. This program features three focused workouts each week, incorporating essential exercises like the 2 Hand Plate Pinch, Finger Curls, and Wrist Curls to target your forearms effectively. With a blend of time-based and rep-based sets, you'll build endurance and power, ensuring your grip keeps pace with your ambitions. Perfect for anyone looking to enhance their overall performance in the gym, this routine is your key to stronger lifts and improved functional strength.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
Josemaria L.Age 22, Man
a year ago
4 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Simple yet effective forearm workout for everyone, I always do it at the end of my workouts, recommended for everyone trying to grow their forearms.
AdrianAge 35, Man
a year ago
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I highly suggest incorporating this workout into your workout schedule. Forearms were on fire everytime I finished and the pumps were great.