BeginnerFree

David Horne's basic grip routine

A. M· Jun 2025

3athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Beginner

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

20 min

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.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Forearms

100%

Week 1 Workouts

#	Exercise	Sets	Reps
1	2 Hand Plate Pinch	3	20 sec
2	Finger Curl	3	15 reps
3	Wrist Curls	3	15 reps
4	Reverse Wrist Curl (Barbell)	3	15 reps

#	Exercise	Sets	Reps
1	2 Hand Plate Pinch	3	20 sec
2	Finger Curl	3	15 reps
3	Wrist Curls	3	15 reps
4	Reverse Wrist Curl (Barbell)	3	15 reps

#	Exercise	Sets	Reps
1	2 Hand Plate Pinch	3	20 sec
2	Finger Curl	3	15 reps
3	Wrist Curls	3	15 reps
4	Reverse Wrist Curl (Barbell)	3	15 reps

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, David Horne's basic grip routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

David Horne's basic grip routine is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

David Horne's basic grip routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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