Grip training program

by Abodi Luck
1 athletes joined

Program Description

Improving grip strength

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    May 19, 2025 04:08
  • Last Edited
    Jun 18, 2025 12:46

Summary

Unlock your grip strength with this focused one-week program designed to enhance your forearm power and overall grip endurance. Comprising a single, intense workout session per week, you'll engage in exercises like Dead Hangs, Suitcase Carries, and Plate Pinches, all tailored to build your core and forearm strength. Perfect for those with a garage gym setup, this program will elevate your lifting game and improve your performance in all aspects of training. Get ready to grip it and rip it!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
3 mins
RPE 10
2
Suitcase Carry
2
2 mins
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 7
4
Plate Pinch
3
1 mins
RPE 10
5
Pronation
3
6-15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Dead Hang
3 Sets
3 mins
@10
2
Suitcase Carry
2 Sets
2 mins
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@7
4
Plate Pinch
3 Sets
1 mins
@10
5
Pronation
3 Sets
6-15 Reps
@10