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 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
- 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
- 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
- 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.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
Browse another tier
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.