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Arms of Steel

by 安家慶
4 athletes joined

Program Description

The workouts of this program is structured to hit all the basics and not consume much time while only training twice per week and can be fitted into most other workout routines.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 03, 2025 06:00
  • Last Edited
    Jun 18, 2025 10:21

Summary

Unleash your potential with the "Arms of Steel" program, a dedicated 16-week journey designed to sculpt and strengthen your forearms. Committing just two days a week, you'll engage in targeted exercises like Forearm Curls and Wrist Curls, ensuring every rep counts towards building impressive arm strength and endurance. This program is perfect for anyone looking to enhance grip strength and overall arm aesthetics, all from the comfort of your garage gym. Get ready to forge powerful arms that can handle any challenge!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
3
10 reps
-
2
Wrist Curls
3
12 reps
-
3
Forearm Internal Rotation
3
15-20 reps
-
4
Forearm External Rotation
3
15-20 reps
-
5
Forearm Raise
2
1
10 reps
20 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Forearm Curl
3 Sets
10 Reps
-
2
Wrist Curls
3 Sets
12 Reps
-
3
Forearm Internal Rotation
3 Sets
15-20 Reps
-
4
Forearm External Rotation
3 Sets
15-20 Reps
-
5
Forearm Raise
2 Sets
1 Set
10 Reps
20 Reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Forearm Curl
3 Sets
10 Reps
-
2
Wrist Curls
3 Sets
12 Reps
-
3
Forearm Internal Rotation
3 Sets
15-20 Reps
-
4
Forearm External Rotation
3 Sets
15-20 Reps
-
5
Forearm Raise
2 Sets
1 Set
10 Reps
20 Reps
-
-
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-