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Armwrestling training

by Giannis B.
16 athletes joined

Program Description

Bigger forearms and biceps

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 27, 2024 06:51
  • Last Edited
    Jun 22, 2025 06:56

Summary

Unleash your inner champion with this 6-week Armwrestling Training program designed to build strength and endurance in your arms and forearms. Committing just two days a week, you'll engage in targeted exercises like barbell bicep curls and wrist curls, ensuring you develop the power necessary for competitive arm wrestling. Each session combines high-rep ranges with varied intensity, allowing you to progressively challenge yourself and achieve noticeable gains. Get ready to elevate your game and dominate the table!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Wrist Curls
4
8-15 reps
-
4
Forearm Pronation
3
8-15 reps
-
5
Reverse Wrist Curl (Barbell)
3
8-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Wrist Curls
4 Sets
8-15 Reps
-
4
Forearm Pronation
3 Sets
8-15 Reps
-
5
Reverse Wrist Curl (Barbell)
3 Sets
8-20 Reps
-
Day 2
1
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Wrist Curls
4 Sets
8-15 Reps
-
4
Forearm Pronation
3 Sets
8-15 Reps
-
5
Reverse Wrist Curl (Barbell)
3 Sets
8-20 Reps
-