14-DAY FOREARM TRAINER PROGRAM

Start Here

Set up your trainer, record your baseline, and begin Day 1 with clear expectations.

14-Day Forearm Trainer Program
STEP 1

Choose Your Starting Load

Choose a load you can control for 2 steady rolling rounds.

Start lighter if you’re unsure.

2
steady
rounds
1
Round 1
2
Round 2
Round 2: challenging & controlled

Too heavy?

Can’t finish 1 full round → go lighter.

Too easy?

3–4 rounds still feel easy → add a little weight.

Keep it fixed

Use the same load and setup for Day 1 and Day 12.

STEP 2

Complete Your Baseline Tests

Day 1 starts with two quick baseline tests using your selected load to record your starting point.

Standing Wrist Roller Test
Record your max high-quality completed rounds.
Controlled Lowering Test
Record your max controlled lowering reps.
Retest: repeat both tests on Day 12.
Ready to set your starting level? Start Day 1
Program path

Your 14-Day Forearm Trainer Plan

Follow the plan in order. Training days, recovery days, rest days, and progress checks are already planned for you.

Safety: Stop for sharp pain, numbness, or radiating pain.
Ready to begin

Start Day 1 with your baseline test, then continue into your first guided session.

Start Day 1