Grip strength

by BrownGuyExercises

Program Description

**Grip Strength Program** Unleash your potential with this 12-week grip strength program designed to enhance your forearm power and overall lifting performance. With 36 training days, you'll engage in a variety of targeted exercises, including Pinch Holds, Wrist Curls, and Grippers, focusing on both time and rep ranges. Each session combines supersets to maximize efficiency and results, pushing your grip to new heights. Get ready to grip stronger and lift heavier!

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Nov 30, 2025 08:25
Last Edited
Dec 02, 2025 09:59

Muscle Engagement

Front

Back

MuscleSet

Forearms

100%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 2

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 3

Pinch Hold

1 mins

Wrist Curls

15-20 reps

Reverse Wrist Curl (Barbell)

15-20 reps

Gripper

15-20 reps

Day 1

Pinch Hold

1 Set

1 mins

Wrist Curls

1 Set

15-20 Reps

Reverse Wrist Curl (Barbell)

1 Set

15-20 Reps

Gripper

1 Set

15-20 Reps

Day 2

Pinch Hold

1 Set

1 mins

Wrist Curls

1 Set

15-20 Reps

Reverse Wrist Curl (Barbell)

1 Set

15-20 Reps

Gripper

1 Set

15-20 Reps

Day 3

Pinch Hold

1 Set

1 mins

Wrist Curls

1 Set

15-20 Reps

Reverse Wrist Curl (Barbell)

1 Set

15-20 Reps

Gripper

1 Set

15-20 Reps