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Captain of Forearms

by Eduardo D.
7 athletes joined

Program Description

Novice,Intermediate,Advanced forearm strength for grip,arm wrestling and overall mass.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Muscle & Sculpting, Athletics, Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 17, 2024 06:24
  • Last Edited
    Jul 03, 2025 09:49

Summary

Unleash your grip strength and sculpt powerful forearms with the "Captain of Forearms" program. Over two weeks, you'll engage in targeted exercises like Wrist Curls, Reverse Wrist Curls, and Pinch Plate Holds, performed twice a week to maximize muscle growth and endurance. Each session is designed to challenge your forearms through varied rep ranges and intensities, ensuring you build both strength and stability. Perfect for those with a garage gym setup, this program will help you dominate your lifts and enhance your overall performance.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pronation with Belt
3
10-12 reps
-
2
Wrist Curls
3
10-12 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
4
Pronation and Supination Dumbbell
3
10-12 reps
-
5
Pinch Plate Hold
3
1 mins
-
Week 1
1 / 2 Weeks
Day 1
1
Pronation with Belt
3 Sets
10-12 Reps
-
2
Wrist Curls
3 Sets
10-12 Reps
-
3
Reverse Wrist Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Pronation and Supination Dumbbell
3 Sets
10-12 Reps
-
5
Pinch Plate Hold
3 Sets
1 mins
-
Day 2
1
Pronation with Belt
3 Sets
10-12 Reps
-
2
Wrist Curls
3 Sets
10-12 Reps
-
3
Reverse Wrist Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Pronation and Supination Dumbbell
3 Sets
10-12 Reps
-
5
Pinch Plate Hold
3 Sets
1 mins
-