Forearms exercises.
6 exercises that put forearms first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for forearms?
Swole.fit plans 4 hard sets a week as the point where forearms starts to grow, 8 to 12 sets as the sweet spot for most lifters, and 16 as the most you can usually recover from. About 2 sets a week to keep what you built. Sets where forearms only helps count as half a set.
Compound forearms exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
Isolation forearms exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
Lifts where forearms helps
Each set of these counts as half a set toward your weekly total.
Programs that bring up forearms
Free splits from the Swole.fit library with extra focus here.
Let the app count your forearms sets.
Swole.fit tallies every set for forearms across the week, shows where you sit against these targets and adds volume as the cycle builds.