12-Week Forearm Workout Routine for Mass & Definition w/PDF

The forearms are crucial muscles of the arms that work during various movements, from pulling the weight down to pressing the bar up.

Like other muscle groups, you also need to perform specific exercises to isolate forearms and build strength and mass.

Forearm training is crucial for bodybuilders and strength athletes not only for aesthetics but also for functional strength and gripping ability.

Sturdy forearms will help you lift more weight, reduce the chances of wrist injuries, and improve the definition of overall arms.

In this article, I’ve shared an ultimate 12-week forearm workout routine to build jacked, muscular, and defined forearms.

This can be helpful if you’re looking for an easy-to-follow and effective workout program.

12-Week Forearm Workout Routine to Build Jacked Lower Arms

This forearm workout plan is inspired by famous and revered bodybuilders like Lee Pries, Frank Mcgrath, Phil Heath, and Chuck Sipes, who have the best forearms in the history of bodybuilding.

It will be a 12-week workout that involves training forearms once a week. I’ve also attached a PDF of this forearm workout routine so you can download and use it offline.

SCHEDULE:

  • Week 1 to 3 – Lee Priest Forearm Workout
  • Week 4 to 6 – Frank McGrath Forearm Workout
  • Week 7 to 9 – Phil Heath Forearms Workout
  • Week 10 to 12 – Chuck Sipes Forearm Workout

Note: This routine is not identical to Lee Priest and other bodybuilders’ forearms workout training. It is only inspired by their workouts. I’ve made the necessary changes based on my knowledge and experience. You can pair this forearm workout routine with your bodybuilding training program to build sturdy and jacked lower arms.

Week 1 to 3 – Lee Priest Forearm Workout

Lee Priest Forearm Workout Routine

Lee Priest is an Australian former professional bodybuilder known for his exceptional and symmetrical physique. He began training in his teenage and competed in various bodybuilding competitions, including Mr. Olympia.

Lee is also known for his huge and chiseled forearms. Here are some of his forearm training philosophies:

  • He equally trains the biceps, triceps, and forearms to build huge arms.
  • Lee used to perform high-volume training that involved numerous reps and sets. He says the best way to bolster forearms is through high-rep sets, usually including at least 25 reps to up to 100 reps per set.
  • Priest trained his forearms after the back workout because the forearms are pre-exhausted after performing rowing and pulldown exercises, and he believes hitting the pre-exhaust lower arms results in more activation and better results in the long run.
  • Lee Priest suggests including a variety of exercises to hit the forearm muscles. His workout includes EZ bar reverse curls, alternating hammer curls, barbell wrist curls, and dumbbell wrist curls.

Week 1

ExerciseSetsReps
Wrist Roller3
Barbell Wrist Curl320-25
Sledge Hammer Curl320-25
Neutral Grip Wrist Curl320-25

Week 2

ExerciseSetsReps
Cambered-Bar Reverse Curl325-30
Cable Hammer Curl310-15
Dumbbell Wrist Curl325-30
Wrist Extension325-30

Week 3

ExerciseSetsReps
Wrist Roller3
Barbell Wrist Extension320-25
Cable Hammer Curl315-20
Dumbbell Wrist Curl325-35

Week 4 to 6 – Frank McGrath Forearm Workout

Frank McGrath is a popular Canadian bodybuilder (44) known for his stunning physique, including his jacked forearms.

He competed in several professional bodybuilding competitions, including the prestigious Mr. Olympia.

Frank trained his biceps twice a week, a day heavy with triceps and a day light with forearms.

Here are his forearm and biceps workout routines (redesigned).

Week 4

ExerciseSetsReps
EZ Bar Biceps Curl310-15
One-Arm Preacher DB Curls (on incline bench)315-arm
Cable Hammer Curl (with rope)310-15
Behind the Back Barbell Wrist Curl310-15
Dumbbell Wrist Curl310-15
Reverse Cable Curl310-15
Wrist Roller3

Week 5

ExerciseSetsReps
EZ Bar Biceps Curl310-15
Alternate DB Curl315-arm
Straight Bar Cable Preacher Curl310-15
Cannon Curl310-15
Barbell Wrist Curl310-15
Barbell Wrist Extension310-15
Hammer DB Grip Wrist Curl310-15

Week 6

ExerciseSetsReps
Preacher Curl312-15
One-arm Seated Curl on Machine215-arm
Alternating Dumbbell Curl210-15
Straight Bar Cable Biceps Curl310-15
Behind the Back Barbell Wrist Curl310-15
Dumbbell Wrist Curl310-15
Reverse Cable Curl310-15
Wrist Roller2

Week 7 to 9 – Phil Heath Forearms Workout

Seven times Mr. Olympia (2011-2017)Phil Heath is a retired professional bodybuilder revered for his muscular, defined, and sizeable physique. He also had one of the brawny forearms in the history of bodybuilding.

Here is the forearm workout inspired by Phil Heath:

Week 7

ExerciseSetsReps
Standing Barbell Wrist Extension312-15
Alternate DB Reverse Wrist Curl315-arm
Barbell Wrist Curl315-20
Behind the Back Barbell Wrist Curl315-20
Wrist Roller3

Week 8

ExerciseSetsReps
Hammer Curl315-20
Standing Barbell Wrist Extension315-20
Behind the Back Barbell Wrist Curl315-20
Hammer Grip Wrist Curl315-20
Farmers Walk315 steps

Week 9

ExerciseSetsReps
Reverse Grip EZ Bar Curl315-20
Behind the Back Barbell Wrist Curl315-20
Dumbbell Wrist Extension315-20
Wrist Roller3

Week 10 to 12 – Chuck Sipes Forearm Workout

Chuck Sipes was an American bodybuilder and powerlifter. His well-shaped and muscular physique helped him win several bodybuilding titles during his career, including the Mr. America, Mr. Universe, and Mr. World.

He was not only known for his bodybuilding achievements but also for his impressive forearm development.

Here are some exercises you can perform in the last quarter of 12-week forearm workout routine that can help you enhance your size and shape.

Week 10

ExerciseSetsReps
Reverse EZ Bar Curl312-15
Barbell Wrist Curl312-15
Dumbbell Wrist Curl315-arm
DB Two-Way Hanging Forearm Curl315-20
Squeeze Rubber Ball315-20

Week 11

ExerciseSetsReps
Reverse EZ Bar Curl312-15
Barbell Wrist Extension312-15
Kettlebell Wrist Curl315-arm
Neutral Grip Wrist Curl315-20
Wrist Roller3

Week 12

ExerciseSetsReps
Reverse Straight Bar Curl320-30
Behind The Back Barbell Wrist Curl320-30
Barbell Neutral Grip Curl3/arm15-arm
Plate Pinches3/arm15-30 sec

Download The Forearm Workout Routine PDF

FAQs About Forearm Workout

How Often Should You Train Your Forearms?

You can train your forearms once a week if you exercise two to three times and twice a week if you train four to six times weekly. Training two times weekly can help you build burly forearms.

Should You Need to Train Forearms Specifically?

Forearm muscles are usually engaged during various upper body exercises, especially during the pull movements. However, if you want to build brawny lower arms and improve the appearance of your arms, you should hit your forearms at least once a week with isolation exercises, such as wrist curl, wrist extension, ulnar radial deviation, and wrist roller.

On Which Day Should You Train Your Forearms?

You can pair your forearm workout with any muscle group, such as the biceps, back, shoulder, and chest, but always aim for 100 repetitions to strike your radius ulna.

How Long Does it Take to Build Huge Forearms?

Some people have naturally gifted muscles because of their genes. So, expecting to achieve identical forearms like them may not be possible. However, after consistent training and proper diet, you’ll start seeing growth in your forearms. The leaner you are, the quicker results you’ll see.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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