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14-DAY FOREARM TRAINER PROGRAM
Start Here
Set up your trainer, record your baseline, and begin Day 1 with clear expectations.
STEP 1
Choose Your Starting Load
Pick a weight you can complete for 2 steady rolling rounds. The second round should feel challenging but still controlled. Start lighter if you’re unsure.
2
Steady rounds,
controlled to the end.
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
Your Baseline Test
Day 1 starts with two quick baseline tests using your selected load. Record your starting point before the workout.
Standing Wrist Roller Test
Test your full rolling movement. Record your high-quality completed rounds.
Controlled Lowering Test
Test your lowering control. Each controlled lower to the bottom counts as 1 rep.
Retest: repeat both tests on Day 12.
Rules: same load · full rounds only · controlled movement.
Safety: stop for sharp pain, numbness, or radiating pain.
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.
Week 1
Start here
Day 1
Training
Build the Rolling Base
Day 2
Rest day
No session today
Day 3
Training
Steady the Roll
Day 4
Recovery
Reset and Reopen
Day 5
Training
Complete the First Full Work
Day 6
Rest day
No session today
Day 7
Rest day
No session today
Week 2
Day 8
Training
Extend the Rolling Work
Day 9
Rest day
No session today
Day 10
Training
Keep Control Through the Work
Day 11
Recovery
Recover and Reset
Day 12
Training
Finish the Full Plan Strong
Day 13
Rest day
No session today
Day 14
Finish
Review and Finish
Ready to begin
Start Day 1 with your baseline test, then continue into your first guided session.
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