Crush It, Don’t Break It

Program Description

Crush It, Don’t Break It Engineered for intensity—designed for durability. Purpose: This 5-day training program is built for lifters who want to train hard, build muscle, and push performance—without wrecking their joints. Whether you're recovering from wrist or thumb pain, managing early arthritis, or just training smarter as you get stronger, this plan gives you the intensity you crave with the joint-awareness your body demands. Description: "Crush It, Don’t Break It" is a high-volume, hypertrophy-focused split that delivers a complete push-pull-leg structure across five days. What sets it apart? Every movement is carefully selected to minimize strain on the wrist, thumb, and surrounding structures—no painful barbell curls, no risky grip compromises, no ego lifts. Expect a strategic balance of compound lifts, joint-friendly dumbbell work, and cable-based isolation exercises. Movements are programmed to maximize time under tension, build symmetry, and reinforce strength—without putting your most vulnerable joints at risk. Each training day blends efficiency with targeted intensity: Day 1: Upper body push with a biceps focus — press hard, curl smart. Day 2: Posterior chain and legs — strong foundation, smart pulling. Day 3: Pull-heavy day with triceps emphasis — back, bis, and bulletproof arms. Day 4: Lower body volume and stability — squat deep, stabilize deeper. Day 5: Finisher for chest, shoulders, and arms — sculpt and sharpen. Key Benefits: Supports wrist/thumb health with neutral grip alternatives and cable options. Incorporates anti-rotation core training to build real-world stability. Balances push/pull volume to promote shoulder integrity and postural strength. Perfect for lifters dealing with joint flare-ups, mild arthritis, or just aiming for longevity in training. Whether you're bouncing back from injury or just upgrading your training IQ, this program is your blueprint to lift hard, stay safe, and keep showing up strong.

Program Overview