Specialisation · Bring-up block
Forearm and Grip
Four weeks pointed at one thing. Forearm and Grip twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Forearm and Grip movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 239 movements in these sessions
- Abdominal Stretch
- Above Head Chest Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternating Dumbbell Lunges
- Alternating Dumbbell Side Lunges
- Alternating Lunge with Rotation
- Alternating Reverse Dumbbell Lunges
- Ankle Circles
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Assisted Pull Up Close Grip
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Band Pull Up
- Band Wrist Curl
- Band Wrist Curl Single Arm
- Banded Donkey Kicks
- Barbell Bulgarian Split Squat
- Barbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Staggered Glute Bridge
- Barbell Front Chest Squat
- Barbell Front Squats Clean Grip
- Barbell Front Squats To A Bench Clean Grip
- Barbell Full Zercher Squat
- Barbell Jefferson Split Squat
- Barbell Narrow Stance Full Squat
- Barbell Narrow Stance Squat
- Barbell Reverse Deadlift
- Barbell Single Leg Deadlift
- Barbell Squats (Low Bar)
- Barbell Staggered Deadlift
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Barbell Wrist Curl on Knees
- Barbell Wrist Curl Wide Legs
- Barbell Wrist Extension on Knees
- Barbell Zercher Good Morning
- Behind Head Chest Stretch
- Belly Twist
- Bent Arm Chest Stretch
- Bent Over Twist
- Bicycling - Stationary
- Bodyweight Donkey Kick
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Cable Assisted Inverse Leg Curl
- Cable Close Grip Front Lat Pulldown
- Cable Hamstring Curl
- Cable Pulldown (Pro Lat Bar)
- Cable Pullover
- Cable Twin Handle Parallel Grip Lat Pulldown
- Cable Wrist Curl
- Cable Wrist Extension
- Calf Stretch on Stairs
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Cobra Pose
- Cobra Side Ab Stretch
- Core Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Decline Dumbbell Bench Press
- Decline Dumbbell Chest Press
- Dumbbell Alternate Bench Press (High Start)
- Dumbbell Bench Press
- Dumbbell Decline Alternate Bench Press
- Dumbbell Feet Elevated Figure Four Glute Bridge
- Dumbbell Feet Elevated Single Leg Glute Bridge
- Dumbbell Feet Elevated Staggered Glute Bridge
- Dumbbell Front Squat
- Dumbbell Goblet Good Morning
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Jumping Squat
- Dumbbell Lunge Pulse
- Dumbbell Lying Pronation
- Dumbbell Narrow Stance Squats
- Dumbbell Offset Squat
- Dumbbell One Arm Seated Neutral Wrist Curl
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell Over Bench Reverse Wrist Curl
- Dumbbell Overhead Lunge
- Dumbbell Pullover on Floor
- Dumbbell Rear Lunge
- Dumbbell Reverse Lunge on the Spot
- Dumbbell Reverse Lunges Pulses
- Dumbbell Reverse Wrist Curl
- Dumbbell Romanian Deadlifts
- Dumbbell Seated Neutral Wrist Curl
- Dumbbell Side Lunges
- Dumbbell Single Arm Overhead Lunge
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Single Leg Split Squat
- Dumbbell Single Leg Step-Up
- Dumbbell Split Squat
- Dumbbell Squats
- Dumbbell Standing Wrist Curl
- Dumbbell Straight Leg Deadlift
- Dumbbell Sumo Squats
- Dumbbell Swings
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Elbow Extension and Supination Pronation Forearm Stretch
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- EZ Bar Seated Wrist Curl
- Finger Stretch
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roller Lateral Quads
- Forearms Pull with Opposite Hand Stretch
- Forearms Stretch on Wall
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Dumbbell Low
- Glute Stretch - One Knee To Chest
- Good Mornings
- Good Mornings Barbell
- Good Mornings Kettlebell
- Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
- Hammer Strength Iso-Lateral Leg Curl (Both Legs)
- Hammer Strength Iso-Lateral Leg Curl Alternating Legs
- Hamstring Lying Curl Up Stretch
- Hands Clapped Forearms Stretch
- High Grip Dumbbell Squats
- Hip and Quad Stretch
- Jefferson Squat
- Kettlebell Bulgarian Split Squat Right
- Kettlebell Press Ups
- Kettlebell Pullover
- Kettlebell Single Leg Glute Bridge
- Kettlebell Staggered Deadlift
- Kettlebell Walkover Pushup
- Kettlebell Wrist Curl
- Kettlebell Wrist Extension
- Knee Circles
- Kneeling Forearm Stretch
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Landmine Chest Press
- Lats Stretch on Wall
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Hamstring Stretch
- Lying Knee Roll-Over Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- MTS Iso-Lateral Kneeling Leg Curl
- Narrow Flat Dumbbell Chest Press
- Neutral Grip Decline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Palms Down Barbell Wrist Curls Over A Bench
- Palms Up Barbell Wrist Curls Over A Bench
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Stretch
- Plate Deadlift
- Plate Pinch
- Plate Single Leg Deadlift
- Plate Squat Hold Reach
- Plate Staggered Deadlift
- Plate Staggered Pinch Grip Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Pull Up Normal Grip
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band Hip Thrust
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band One Leg Glute Bridge
- Resistance Band One Leg Kickback (Bent Position)
- Reverse Dumbbell Lunges Off A Step
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Seated Calf Stretch
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Arm Wrist Curls Palm Down
- Seated Single Arm Wrist Curls Palm Up
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Toe Touch Hamstrings Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Leg Romanian Deadlift
- Single Leg Romanian Deadlift Dumbbell
- Single-Leg Lying Hamstring Curl
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Smith Machine Inverted Row
- Squat Jumps (Barbell)
- Standing Adductor Stretch
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lat Cable Pull Over
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Wide Knee Adductor Stretch
- Stiff Leg Dumbbell Deadlifts
- TRX Glute Bridge
- Upward Stretch
- Wide Stance Dumbbell Romanian Deadlifts
- Wrist Curl Dumbbell
- Wrist Curls Over A Bench Palms Down
- Wrist Curls Over A Bench Palms Up
- Wrist Extension Barbell
- Wrist Extension Dumbbell
Forearm and Grip workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Spec Forearms24 sessions · 96 main slots View group
- Forearms: 96 main slots
WORKOUT ANIMATIONPlate Pinch
- Plate Pinch
- Band Wrist Curl
- Band Wrist Curl Single Arm
- Palms Down Barbell Wrist Curls Over A Bench
- Standing Palms-Up Barbell Behind The Back Wrist Curl
24 workouts
- Forearm and Grip — Forearms and Grip, Week 1 Day 1 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 1 Day 1 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 1 Day 1 (Intermediate)
- Forearm and Grip — Forearms and Grip, Week 1 Day 3 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 1 Day 3 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 1 Day 3 (Intermediate)
- Forearm and Grip — Forearms and Grip, Week 2 Day 1 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 2 Day 1 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 2 Day 1 (Intermediate)
- Forearm and Grip — Forearms and Grip, Week 2 Day 3 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 2 Day 3 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 2 Day 3 (Intermediate)
- Forearm and Grip — Forearms and Grip, Week 3 Day 1 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 3 Day 1 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 3 Day 1 (Intermediate)
- Forearm and Grip — Forearms and Grip, Week 3 Day 3 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 3 Day 3 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 3 Day 3 (Intermediate)
- Forearm and Grip — Forearms and Grip, Week 4 Day 1 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 4 Day 1 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 4 Day 1 (Intermediate)
- Forearm and Grip — Forearms and Grip, Week 4 Day 3 (Advanced)
- Forearm and Grip — Forearms and Grip, Week 4 Day 3 (Beginner)
- Forearm and Grip — Forearms and Grip, Week 4 Day 3 (Intermediate)
02 Lower12 sessions · 60 main slots View group
- Quadriceps: 24 main slots
- Hamstrings: 24 main slots
- Glutes: 12 main slots
WORKOUT ANIMATIONBarbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Figure Four Glute Bridge
- Barbell Feet Elevated Staggered Glute Bridge
- Barbell Front Chest Squat
- Jefferson Squat
- Squat Jumps (Barbell)
12 workouts
- Forearm and Grip — Lower Body, Week 1 Day 2 (Advanced)
- Forearm and Grip — Lower Body, Week 1 Day 2 (Beginner)
- Forearm and Grip — Lower Body, Week 1 Day 2 (Intermediate)
- Forearm and Grip — Lower Body, Week 2 Day 2 (Advanced)
- Forearm and Grip — Lower Body, Week 2 Day 2 (Beginner)
- Forearm and Grip — Lower Body, Week 2 Day 2 (Intermediate)
- Forearm and Grip — Lower Body, Week 3 Day 2 (Advanced)
- Forearm and Grip — Lower Body, Week 3 Day 2 (Beginner)
- Forearm and Grip — Lower Body, Week 3 Day 2 (Intermediate)
- Forearm and Grip — Lower Body, Week 4 Day 2 (Advanced)
- Forearm and Grip — Lower Body, Week 4 Day 2 (Beginner)
- Forearm and Grip — Lower Body, Week 4 Day 2 (Intermediate)
03 Full Body12 sessions · 48 main slots View group
- Quadriceps: 12 main slots
- Chest: 12 main slots
- Hamstrings: 12 main slots
- Lats: 9 main slots
- Middle Back: 3 main slots
WORKOUT ANIMATIONDumbbell Swings
- Dumbbell Swings
- Kettlebell Walkover Pushup
- Barbell Bulgarian Split Squat
- Barbell Front Squats To A Bench Clean Grip
- Barbell Full Zercher Squat
12 workouts
- Forearm and Grip — Full Body, Week 1 Day 4 (Advanced)
- Forearm and Grip — Full Body, Week 1 Day 4 (Beginner)
- Forearm and Grip — Full Body, Week 1 Day 4 (Intermediate)
- Forearm and Grip — Full Body, Week 2 Day 4 (Advanced)
- Forearm and Grip — Full Body, Week 2 Day 4 (Beginner)
- Forearm and Grip — Full Body, Week 2 Day 4 (Intermediate)
- Forearm and Grip — Full Body, Week 3 Day 4 (Advanced)
- Forearm and Grip — Full Body, Week 3 Day 4 (Beginner)
- Forearm and Grip — Full Body, Week 3 Day 4 (Intermediate)
- Forearm and Grip — Full Body, Week 4 Day 4 (Advanced)
- Forearm and Grip — Full Body, Week 4 Day 4 (Beginner)
- Forearm and Grip — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Forearm and Grip, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 17 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 34 exercises · 17 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 14 exercises · 17 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 34 exercises · 17 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 14 exercises · 17 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 34 exercises · 17 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 17 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 34 exercises · 17 sets
- Week 4 · Day 44 exercises · 22 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 17 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 34 exercises · 17 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 14 exercises · 17 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 34 exercises · 17 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 14 exercises · 17 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 34 exercises · 17 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 17 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 34 exercises · 17 sets
- Week 4 · Day 44 exercises · 22 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 20 sets
- Week 1 · Day 25 exercises · 26 sets
- Week 1 · Day 34 exercises · 20 sets
- Week 1 · Day 44 exercises · 22 sets
- Week 2 · Day 14 exercises · 20 sets
- Week 2 · Day 25 exercises · 26 sets
- Week 2 · Day 34 exercises · 20 sets
- Week 2 · Day 44 exercises · 22 sets
- Week 3 · Day 14 exercises · 20 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 34 exercises · 20 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 20 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 34 exercises · 20 sets
- Week 4 · Day 44 exercises · 22 sets
What this block is
Forearm and Grip runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
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Want forearm and grip built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.