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Grip and Bicep Blaster

by The Highlander
93 athletes joined
5.0
(1 rating)

Program Description

Primarily meant to run alongside another program to improve grip and bicep capacity. Perform this twice a week with rest days between. Slowly progress the weight or repetitions depending on your weight increments. Some specialty equipment is preferred, unless you would rather substitute your own.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 29, 2024 10:28
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unleash your upper body potential with the Grip and Bicep Blaster! This focused 5-week program is designed for those looking to enhance grip strength and sculpt powerful biceps, featuring two training days each week. You'll tackle a variety of exercises, including RGT Holds and Incline Dumbbell Curls, all tailored to maximize muscle engagement and growth. Perfect for garage gym enthusiasts, this program will help you build the strength and definition you desire. Get ready to feel the burn and see the results!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RGT Hold
1
8 reps
RPE 10
2
Block Hold
1
8 reps
RPE 9
3
Incline Curl (Dumbbell)
1
15 reps
RPE 7.5
4
Behind The Back Grip
1
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
15 reps
RPE 7.5
6
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 7
7
Hammer Curl
1
-
8
Spider Curl
1
-
Week 1
1 / 5 Weeks
Day 1
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
-
8
Spider Curl
1 Set
-
Day 2
1
RGT Hold
1 Set
8 Reps
@10
2
Block Hold
1 Set
8 Reps
@9
3
Incline Curl (Dumbbell)
1 Set
15 Reps
@7.5
4
Behind The Back Grip
1 Set
5 Reps
@9
5
Preacher Curl (Dumbbell)
1 Set
15 Reps
@7.5
6
Reverse Bicep Curl (EZ Bar)
1 Set
15 Reps
@7
7
Hammer Curl
1 Set
-
8
Spider Curl
1 Set
-