Forearms workouts
11 free workout plans that train the forearms, each with the full exercise list, sets, reps and rest timers. Gym and home sessions, beginner through advanced, for men and women. One tap imports any of them into the GymiaFit app.
Pull Command
intermediateA 40-minute heavy pull day. Pull-ups at five sets of six lead, Pendlay and T-bar rows load the mid-back from a dead…
Arms Day — Burnout
intermediateA 40-minute cable-only arm pump for men. Rope hammer curls and single-arm cable curls keep constant tension on the…
Arms Hypertrophy Blitz
advancedA 50-minute advanced cable arm blitz for men, structured heavy-to-light.
Court Quickness
intermediateA 40-minute session for court sports — basketball, tennis, volleyball — where the first two steps decide the point.
Grappler Strong
advancedA 50-minute advanced session for grapplers, built around grip, pulling and the isometric strength a scramble demands.
Home Back & Biceps
intermediateA 30-minute home back and biceps session for men, no equipment required.
Pull Day
intermediateA 48-minute pull day built on five movements: pull-ups and bent-over rows for the back, deadlifts for the whole…
Swordsman's Grip
advancedA 45-minute advanced grip and pulling session. Wide-grip pull-ups and chin-ups at five and four sets build the back,…
Take The Hit
intermediateA 40-minute session built around absorbing force rather than producing it.
The 443m Test
intermediateA 15-minute grip and back test built around the dead hang, the simplest honest measure of upper-body endurance there is.
The After School Bar
intermediateA pull-up bar session inspired by the kids who got strong on a school playground.
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Or see every free workout in the library, look up a movement in the exercise library, or read training guides on the blog.