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BoostcampPNG

TITANIUM FOREARMS

by Anthony E.
40 athletes joined

Program Description

For a vice like grip and Popeye forearms

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 17, 2024 08:15
  • Last Edited
    Feb 12, 2025 11:08

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Forearms
100%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
20 secs
RPE 10
1B
Finger Curl
3
10-15 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
10-15 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
10-15 reps
RPE 10
3
Wrist Pronate Curl
6
10-15 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
25 secs
RPE 10
1B
Finger Curl
3
8-10 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
8-10 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
8-10 reps
RPE 10
3
Wrist Pronate Curl
6
8-10 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
30 secs
RPE 10
1B
Finger Curl
3
6-8 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
6-8 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
6-8 reps
RPE 10
3
Wrist Pronate Curl
6
6-8 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Plate Pinch
3
35 secs
RPE 10
1B
Finger Curl
3
4-6 reps
RPE 10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3
4-6 reps
RPE 10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3
4-6 reps
RPE 10
3
Wrist Pronate Curl
6
4-6 reps
RPE 10
4
Fingers Back Wrist Stretch
1
60 secs
-
Week 1
1 / 12 Weeks
Day 1
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
-
Day 2
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
-
Day 3
1A
Plate Pinch
3 Sets
20 secs
@10
1B
Finger Curl
3 Sets
10-15 Reps
@10
2A
Seated Barbell Supinated Wrist Curl (thumbs In)
3 Sets
10-15 Reps
@10
2B
Seated EZ-Bar Supinated Wrist Extension (Thumbs In)
3 Sets
10-15 Reps
@10
3
Wrist Pronate Curl
6 Sets
10-15 Reps
@10
4
Fingers Back Wrist Stretch
1 Set
60 secs
-