21-Day FullGrip Training Program

Start Here

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

21-Day FullGrip Training Program
1

Find Your 5-Second Max

Measure your starting strength before Day 1.

5 SEC
Find your maximum Find the highest resistance you can hold closed for 5 seconds with control.
Test both hands Use the lower result as your training reference.
Need help? Watch Test Guide
2

Set Your Day 1 Working Resistance

Use 40% of your 5-second max for Day 1.

40% OF 5-SECOND MAX
EXAMPLE
5-Second Max 100 lb
Day 1 Working
Resistance
40 lb
YOUR TRAINING MARKERS
DAY 1 5-Second Max Starting Point
DAY 6 3-Rep Max New Benchmark
DAY 21 Final Retest Measure Progress

Your 21-Day Training Plan

A proven 3-week strength path to build muscle, get stronger, and level up.