21-Day FullGrip Training Program

Start Here

Find your starting strength, set your working resistance, and begin Day 1 with a clear training path.

Start Day 1 View 21-Day Plan
21-Day FullGrip Training Program
STEP 1

Find Your
5-Second Max

Find the highest resistance you can hold closed for 5 seconds with control.

5 SEC

Hold the FullGrip closed for 5 seconds with steady control.

Start around 50 lb

Increase resistance by about 10–20 lb with each attempt.

Use your weaker hand

Test both hands and use the lower result as your training reference.

Rest 30–60 seconds between attempts.
STEP 2

Set Your Day 1
Working Resistance

Use your 5-Second Max to set the resistance for your first training session.

40%

Your Day 1 working resistance is 40% of your 5-Second Max.

Example
5-Second Max 100 lb
Day 1 Working
Resistance 40 lb
Use the weaker hand result as your reference for both hands.

Your Training Markers

Three key checkpoints guide your progress from starting strength to your final retest.

DAY 1

5-Second Max

Establish your starting strength and set your Day 1 working resistance.

DAY 6

3-Rep Max

Find your strength reference for the next phase of the program.

DAY 21

Final Retest

Retest your 5-Second Max and 3-Rep Max to compare your progress.

Your 21-Day Training Plan

Follow the 3-week progression from your starting test to your final retest.

WEEK 1

Foundation
& Strength

1

Find Your
Starting Level

6 × 10-sec holds · 40%
2

Extend
the Hold

6 × 11-sec holds · 40%
3

Build Hold
Control

6 × 12-sec holds · 40%
4

Add
Resistance

6 × 10-sec holds · 50%
5

Adapt to
the Load

6 × 11-sec holds · 50%
6

Find Your
3-Rep Max

3RM Test · 5 × 5
7

Build
Strength

5 × 5 · 70% 3RM
WEEK 2

Strength &
Endurance

8

Repeat with
Control

5 × 5 reps
9

Lock In Your
Strength

5 × 5 · 70% 3RM
10

Step Up
the Load

5 × 5 · 80% 3RM
11

Hold the
Standard

5 × 5 · 80% 3RM
12

Strength
Check

5 × 5 · 80% + AMRAP
13

Build
Endurance

4 × 15 · 60% 3RM
14

Sustain
the Work

4 × 15 · 60% 3RM
WEEK 3

Endurance,
Negatives &
Retest

15

Complete the
Endurance Block

4 × 15 · 60% 3RM
16

Learn Negative
Training

3 × 8 + Negatives
17

Control
the Negative

3 × 8 + Negatives
18

Increase the
Negative Load

3 × 8 + Negatives
19

Peak
Strength Day

3 × 5 + 3 × 3
20

Recover &
Prepare

3 × 10 · 30% 3RM
21

Retest Your
Strength

5-sec Max + 3RM
Ready to begin

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

Start Day 1