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Bulls Armwrestling

by vristova 80
1 athletes joined

Program Description

Armwrestling strenght

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 26, 2026 03:11
  • Last Edited
    Feb 26, 2026 04:02
Muscle Engagement
Front
Back
MuscleSet
Forearms
19.4%
Front Delts
14.7%
Triceps
13.8%
Biceps
13.5%
Upper Back
12.5%
Chest
10%
Middle Delts
7.5%
Lats
4.4%
Rear Delts
4.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
6-8 reps
-
-
-
2
Dumbbell Row
1
2
6-8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
3
6-8 reps
-
-
-
4
Bicep Curl (Barbell)
1
4
4-6 reps
-
-
-
5
Ротация
1
2
8-12 reps
-
-
-
6
Face Pull
1
3
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
1
2
8-12 reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Military Press (Barbell)
1
2
6-8 reps
-
-
-
10
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Dip (Weighted)
1
2
8-10 reps
-
-
-
3
Push Up
2
RPE 9
4
Military Press (Barbell)
1
2
6-8 reps
-
-
-
5
Cable Crossover
1
2
8-12 reps
-
-
-
6
Face Pull
1
2
12-15 reps
-
-
-
7
Wrist Extension (Dumbbell)
3
-
8
Reverse Wrist Curl (Barbell)
3
-
9
Lateral Raise (Cable)
1
2
12-15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
3
12-15 reps
-
-
-
2
Bicep Curl (Cable)
3
10-15 mins
-
3
Bicep Curl (Barbell)
1
2
8 reps
-
-
4
Bicep Curl (Dumbbell)
1
2
10-12 reps
-
-
-
5
Tricep Extension (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 mins
-
8
Push Up
2
RPE 9
Week 1
1 / 18 Weeks
Day 3
1
Wrist Curls
1 Set
3 Sets
12-15 Reps
-
-
-
2
Bicep Curl (Cable)
3 Sets
10-15 mins
-
3
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
-
-
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-12 Reps
-
-
-
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
-
6
Dip (Weighted)
3 Sets
8-10 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 mins
-
8
Push Up
2 Sets
@9
Day 2
1
Bench Press (Close Grip)
3 Sets
5 Reps
-
2
Dip (Weighted)
1 Set
2 Sets
8-10 Reps
-
-
-
3
Push Up
2 Sets
@9
4
Military Press (Barbell)
1 Set
2 Sets
6-8 Reps
-
-
-
5
Cable Crossover
1 Set
2 Sets
8-12 Reps
-
-
-
6
Face Pull
1 Set
2 Sets
12-15 Reps
-
-
-
7
Wrist Extension (Dumbbell)
3 Sets
-
8
Reverse Wrist Curl (Barbell)
3 Sets
-
9
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
-
-
-
Day 1
1
Pull-Up (Weighted)
1 Set
3 Sets
6-8 Reps
-
-
-
2
Dumbbell Row
1 Set
2 Sets
6-8 Reps
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
3 Sets
6-8 Reps
-
-
-
4
Bicep Curl (Barbell)
1 Set
4 Sets
4-6 Reps
-
-
-
5
Ротация
1 Set
2 Sets
8-12 Reps
-
-
-
6
Face Pull
1 Set
3 Sets
12-15 Reps
-
-
-
7
Wrist Extension (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
-
-
8
Reverse Wrist Curl (Barbell)
3 Sets
-
9
Military Press (Barbell)
1 Set
2 Sets
6-8 Reps
-
-
-
10
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
-
-
-