Gorilla Forearm Challenge: Level 4/5

Gorilla level. That's a serious grip. Only one level is left above you, and this plan is built to get you there.

What Gorilla level means

Your grip strength is exceptional, and you can handle heavy weights and intense sessions. From here, the goal is to refine that strength and get as close to your peak as possible.

Your workout

Time: about 30 minutes
How often: 4 times a week, with enough rest to recover between sessions

1. Warm-up (5 minutes)

Rowing machine or light jog, 3 minutes. Gets your heart rate up and warms up your upper body.

Wrist and forearm mobility, 2 minutes. Wrist circles, flexes and extensions.

2. Heavy grippers (5 minutes)

3 sets of 8 per hand, 1 minute rest between sets
Equipment: heavy-duty grippers at a resistance that really challenges you

• Squeeze the gripper completely shut and hold for 3 seconds.
• Release slowly, then go again.

3. Towel pull-ups (7 minutes)

3 sets of 5 to 8 reps, 2 minutes rest between sets
Equipment: a pull-up bar and a sturdy towel

• Drape the towel over the bar and hold one end in each hand.
• Do your pull-ups while gripping the towel instead of the bar.

The thick, unstable grip makes your forearms work far harder than a normal pull-up does.

4. Forearm Roller, elite (10 minutes)

3 rounds (right arm, left arm, alternating, then reverse direction), 1 minute rest between rounds
Weight: a Barbottle filled with about 4 lb (1.8 kg) of water

1. Clip the Barbottle onto your Forearm Roller 3.0 (or Forearm Roller 2.0).
2. Right arm: Roll the weight up using only your right wrist, under control. When it reaches the bar, lower it to the floor and press the buttons to release.
3. Left arm: Repeat with your left wrist.
4. Alternate: Switch between hands with no rest, picking up the pace while keeping your form clean.
5. Reverse direction: Turn the roller around and repeat everything above. Rolling the other way works the opposite muscles of your forearms.

5. Cool-down (3 minutes)

Static forearm stretches. Hold each stretch for 30 seconds on each arm.

Deep breathing. Slow, deep breaths help your muscles relax after a hard session.

Habits that speed things up

• Dial in your nutrition. At this level, getting the right balance of protein, carbs and fats really matters. If you're considering supplements like omega-3s or joint support, talk to a professional first.
• Take recovery seriously. Massage helps release muscle tension, and a consistent sleep schedule with a calm pre-bed routine improves sleep quality.
• Get a second set of eyes. A good trainer can spot weak points in your form and help plan your progression.
• Train your focus. Meditation or yoga can help you manage stress and stay sharp during your hardest sets.

What's next

Stay consistent with this plan, look after your recovery and you'll be ready for the final level: Rhino. Stay committed.