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Gorilla Grip

by Oni_KK

Program Description

Grip Strenght and Endurance - 2x3 times per week.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 12, 2026 01:55
  • Last Edited
    Jan 12, 2026 03:02
Muscle Engagement
Front
Back
MuscleSet
Forearms
100%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Crimp Grip Dead Hand
3
0.5 mins
-
3
Behind The Back Wrist Curl
3
12-15 reps
-
4
Pronation Twist
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dead Hang
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2
Crimp Grip Dead Hand
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3
Behind The Back Wrist Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Pronation Twist
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 2
1
Dead Hang
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2
Crimp Grip Dead Hand
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3
Behind The Back Wrist Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Pronation Twist
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 3
1
Dead Hang
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2
Crimp Grip Dead Hand
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3
Behind The Back Wrist Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Pronation Twist
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-