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Arm Wrestling Base Strength

by Joe Jayakumar

Program Description

A holistic arm-wrestling specific program that covers all the basic movement patterns.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 11:33
  • Last Edited
    Jan 04, 2026 12:44
Muscle Engagement
Front
Back
MuscleSet
Biceps
50%
Forearms
50%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
5
3-5 reps
RPE 8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
5
3-5 reps
RPE 8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
5
3-5 reps
RPE 8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
4
0.1 mins
RPE 8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
4
0.1 mins
RPE 8-9
5
Vice Gripper
4
8-20 reps
RPE 10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
3
10-12 reps
RPE 10
7A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
7B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
8
Reverse Curl (Barbell)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
5
3-5 reps
RPE 8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
5
3-5 reps
RPE 8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
5
3-5 reps
RPE 8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
5
3-5 reps
RPE 8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
5
3-5 reps
RPE 8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
5
3-5 reps
RPE 8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
4
10-15 reps
RPE 8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
4
10-15 reps
RPE 8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
4
10-15 reps
RPE 10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
4
10-15 reps
RPE 10
6A
Belt Supination (Belt Around Thumb, 14C) Left
3
10-15 reps
RPE 10
6B
Belt Supination (Belt Around Thumb, 14C) Right
3
10-15 reps
RPE 10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
3
10-12 reps
RPE 10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
3
15-20 reps
RPE 10
9
Isolated Wrist Pronation High Cable
3
12-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Left
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
1B
Pronation BP Drag Lift-Off (Belt, Wrist Wrap, 14C) Right
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
3A
SP Elbow Slide (3"WW Strapped, 2C) Left
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
3B
SP Elbow Slide (3"WW Strapped, 2C) Right
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
4A
3"CC Raptor Deadlift (MH Protocol) Left
1 Set
1 Set
1 Set
1 Set
0.1 mins
0.1 mins
0.1 mins
0.1 mins
@8-9
@8-9
@8-9
@8-9
4B
3"CC Raptor Deadlift (MH Protocol) Right
1 Set
1 Set
1 Set
1 Set
0.1 mins
0.1 mins
0.1 mins
0.1 mins
@8-9
@8-9
@8-9
@8-9
5
Vice Gripper
1 Set
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
8-20 Reps
8-20 Reps
@10
@10
@10
@10
6
Rino Angled Wrist Curl FROM D-Handle (17C, Forearm On Pad)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
7A
Belt Supination (Belt Around Thumb, 14C) Left
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
7B
Belt Supination (Belt Around Thumb, 14C) Right
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
8
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
9
Isolated Wrist Pronation High Cable
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
Day 2
1A
Pronation BP Pivot Lift-Off (Wrist Belt, 16C) Right
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
1B
Pronation BP Pivot Lift-Off (Wrist Belt, 16 C) Left
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
2A
Riser Pivot Lift-Off (Belt,11C) Left
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
2B
Riser Pivot Lift-Off (Belt, 11C) Right
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
3A
Pronated SP Elbow Slide (2C, 1.5" MS) Left
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
3B
Pronated SP Elbow Slide (2C, 1.5" MS) Right
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
4A
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Left
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
@8-9
4B
Low Cup BP Multi-Spinner Pump (15C, 1.75" MS) Right
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
@8-9
5A
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Left
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
5B
Pronated High Cup (Larrson Style, Cone Skinny Side, 10C) Right
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
6A
Belt Supination (Belt Around Thumb, 14C) Left
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6B
Belt Supination (Belt Around Thumb, 14C) Right
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
7
Rino Angled Wrist Curl FROM 2” Handle (16C, Forearm On Pad)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
8
Eugene Extensions/ Rev Wrist Curls (13C, Straight Bar)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
9
Isolated Wrist Pronation High Cable
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10