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Armwrestling training

by Giannis B.
19 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
    Oct 03, 2025 05:43

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!
Muscle Engagement
Front
Back
MuscleSet
Forearms
62%
Biceps
38%
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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
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
-