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 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
| Exercise | Sets | Reps |
|---|---|---|
| Wrist Roller | 3 | – |
| Barbell Wrist Curl | 3 | 20-25 |
| Sledge Hammer Curl | 3 | 20-25 |
| Neutral Grip Wrist Curl | 3 | 20-25 |
Week 2
| Exercise | Sets | Reps |
|---|---|---|
| Cambered-Bar Reverse Curl | 3 | 25-30 |
| Cable Hammer Curl | 3 | 10-15 |
| Dumbbell Wrist Curl | 3 | 25-30 |
| Wrist Extension | 3 | 25-30 |
Week 3
| Exercise | Sets | Reps |
|---|---|---|
| Wrist Roller | 3 | – |
| Barbell Wrist Extension | 3 | 20-25 |
| Cable Hammer Curl | 3 | 15-20 |
| Dumbbell Wrist Curl | 3 | 25-35 |
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
| Exercise | Sets | Reps |
|---|---|---|
| EZ Bar Biceps Curl | 3 | 10-15 |
| One-Arm Preacher DB Curls (on incline bench) | 3 | 15-arm |
| Cable Hammer Curl (with rope) | 3 | 10-15 |
| Behind the Back Barbell Wrist Curl | 3 | 10-15 |
| Dumbbell Wrist Curl | 3 | 10-15 |
| Reverse Cable Curl | 3 | 10-15 |
| Wrist Roller | 3 | – |
Week 5
| Exercise | Sets | Reps |
|---|---|---|
| EZ Bar Biceps Curl | 3 | 10-15 |
| Alternate DB Curl | 3 | 15-arm |
| Straight Bar Cable Preacher Curl | 3 | 10-15 |
| Cannon Curl | 3 | 10-15 |
| Barbell Wrist Curl | 3 | 10-15 |
| Barbell Wrist Extension | 3 | 10-15 |
| Hammer DB Grip Wrist Curl | 3 | 10-15 |
Week 6
| Exercise | Sets | Reps |
|---|---|---|
| Preacher Curl | 3 | 12-15 |
| One-arm Seated Curl on Machine | 2 | 15-arm |
| Alternating Dumbbell Curl | 2 | 10-15 |
| Straight Bar Cable Biceps Curl | 3 | 10-15 |
| Behind the Back Barbell Wrist Curl | 3 | 10-15 |
| Dumbbell Wrist Curl | 3 | 10-15 |
| Reverse Cable Curl | 3 | 10-15 |
| Wrist Roller | 2 | – |
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
| Exercise | Sets | Reps |
|---|---|---|
| Standing Barbell Wrist Extension | 3 | 12-15 |
| Alternate DB Reverse Wrist Curl | 3 | 15-arm |
| Barbell Wrist Curl | 3 | 15-20 |
| Behind the Back Barbell Wrist Curl | 3 | 15-20 |
| Wrist Roller | 3 | – |
Week 8
| Exercise | Sets | Reps |
|---|---|---|
| Hammer Curl | 3 | 15-20 |
| Standing Barbell Wrist Extension | 3 | 15-20 |
| Behind the Back Barbell Wrist Curl | 3 | 15-20 |
| Hammer Grip Wrist Curl | 3 | 15-20 |
| Farmers Walk | 3 | 15 steps |
Week 9
| Exercise | Sets | Reps |
|---|---|---|
| Reverse Grip EZ Bar Curl | 3 | 15-20 |
| Behind the Back Barbell Wrist Curl | 3 | 15-20 |
| Dumbbell Wrist Extension | 3 | 15-20 |
| Wrist Roller | 3 | – |
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
| Exercise | Sets | Reps |
|---|---|---|
| Reverse EZ Bar Curl | 3 | 12-15 |
| Barbell Wrist Curl | 3 | 12-15 |
| Dumbbell Wrist Curl | 3 | 15-arm |
| DB Two-Way Hanging Forearm Curl | 3 | 15-20 |
| Squeeze Rubber Ball | 3 | 15-20 |
Week 11
| Exercise | Sets | Reps |
|---|---|---|
| Reverse EZ Bar Curl | 3 | 12-15 |
| Barbell Wrist Extension | 3 | 12-15 |
| Kettlebell Wrist Curl | 3 | 15-arm |
| Neutral Grip Wrist Curl | 3 | 15-20 |
| Wrist Roller | 3 | – |
Week 12
| Exercise | Sets | Reps |
|---|---|---|
| Reverse Straight Bar Curl | 3 | 20-30 |
| Behind The Back Barbell Wrist Curl | 3 | 20-30 |
| Barbell Neutral Grip Curl | 3/arm | 15-arm |
| Plate Pinches | 3/arm | 15-30 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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