Start Here
Set up your trainer, record your baseline, and begin Day 1 with clear expectations.
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.
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.
Your Baseline Test
Day 1 starts with two quick baseline tests using your selected load. Record your starting point before the workout.
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.
Start Day 1 with your baseline test, then continue into your first guided session.
