4.0
(1 rating)
Program Description
Strength focused program designed with low frequency and high intensity. Especially for beginner armwrestlers looking to recover from tendonitis and building fundamental armwrestling strength at the same time.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout100 minutes
- CreatedAug 11, 2024 07:14
- Last EditedSep 25, 2024 03:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
3 reps
85%
4
Romanian Deadlift (Barbell)
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Chest Supported Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Squat (Barbell)
5
1 reps
95%
3
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Chest Supported Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Chest Supported Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
5 reps
70%
3
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Chest Supported Row (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Military Press (Barbell)
1
AMRAP
90%
3
Military Press (Barbell)
5
3 reps
85%
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
4
1
1
8 reps
8 reps
6 reps
60%
70%
80%
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Wrist curls (ez bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Military Press (Barbell)
5
1 reps
95%
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
4
1
1
10 reps
10 reps
10 reps
50%
60%
70%
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Tricep Extension (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Wrist curls (ez bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Military Press (Barbell)
1
AMRAP
95%
3
Military Press (Barbell)
5
5 reps
85%
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Bench Press (Close Grip)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Wrist curls (ez bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Military Press (Barbell)
1
5 reps
70%
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Tricep Extension (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Wrist curls (ez bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
3 reps
85%
4
Front Squat (Barbell)
2
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Barbell Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Pronation with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Deadlift (Barbell)
5
1 reps
95%
3
Front Squat (Barbell)
2
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Barbell Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Pronation with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
5 reps
75%
4
Front Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Barbell Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Pronation with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
5 reps
70%
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Barbell Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Pronation with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
3 reps
85%
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Bench Press (Smith Machine)
4
1
1
8 reps
8 reps
6 reps
60%
70%
80%
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Supination with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Bench Press (Barbell)
5
1 reps
95%
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Smith Machine)
4
1
1
10 reps
10 reps
10 reps
50%
60%
70%
5
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Supination with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Incline Bench Press (Smith Machine)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
6
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Supination with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
5 reps
70%
3
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
5
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Supination with belt
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)1 Set
AMRAP
90%
3
Squat (Barbell)3 Sets
3 Reps
85%
4
Romanian Deadlift (Barbell)2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Chest Supported Row (Dumbbell)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Lateral Raise (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Seated Calf Raise2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Military Press (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Military Press (Barbell)1 Set
AMRAP
90%
3
Military Press (Barbell)5 Sets
3 Reps
85%
4
Pull-Up (Neutral Grip, Bodyweight)2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Bench Press (Close Grip)4 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
6
Bicep Curl (EZ Bar)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
7
Tricep Extension (Barbell)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Wrist curls (ez bar)2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)1 Set
AMRAP
90%
3
Deadlift (Barbell)3 Sets
3 Reps
85%
4
Front Squat (Barbell)2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Barbell Row2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Seated Calf Raise2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Pronation with belt2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)1 Set
AMRAP
90%
3
Bench Press (Barbell)5 Sets
3 Reps
85%
4
Pull-Up (Neutral Grip, Bodyweight)2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Incline Bench Press (Smith Machine)4 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
6
Tricep Extension (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl (Cable)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Supination with belt2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10