FULLGRIP 21-DAY PROGRAM

5-Day Starter Phase

Complete your first five sessions, then continue through the same 21-day FullGrip training path.

5-Second Max Guide Learn how to find your starting resistance before Day 1.
BEFORE YOU START
Calculate Your 5-Second Max
Find your 5-Second Max · Day 1 training resistance = 40%
CHOOSE YOUR SESSION
THE FULL 21-DAY PROGRAM

21 Days. One Progressive Path.

A structured progression that builds grip strength, endurance, and control — from your starting point to your final retest.

START
Day 1
Baseline

Find your starting level with the 5-Second Max Test.

→
BUILD
Days 6–12
Strength

Progress into heavier, controlled grip work.

→
SUSTAIN
Days 13–15
Endurance

Build more total work and holding capacity.

→
CONTROL
Days 16–19
Negatives

Train controlled resistance under heavier load.

→
RETEST
Days 20–21
Recovery & Retest

Recover, then measure your new strength level.

DAY 1 Starting Point 5-Second Max Test
DAY 6 3-Rep Max Test Set your next strength benchmark
DAY 21 Final Retest Measure how far you've progressed