**Crush It, Don’t Break It** is an 18-week strength training program designed for those ready to push their limits. With five intense workouts per week, you’ll focus on building muscle and enhancing strength through targeted exercises for both upper and lower body. Each session incorporates a mix of compound and isolation movements, ensuring a balanced approach that maximizes gains while minimizing the risk of injury. Equip yourself with a full gym and get ready to transform your physique and performance!

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.

Crush It, Don’t Break It

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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

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Arnold Press

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Wrist Curls

Upper Body Push + Biceps Focus

Squat (Smith Machine)

Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Lunge (Kettlebell)

Abs Crunch (Machine)

Pallof Press

Legs & Posterior Chain

Chest Supported Row (Dumbbell)

Single Arm Row (Dumbbell)

Lat Pulldown

Face Pull

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Pull Focus + Triceps Focus

Front Squat (Dumbbell)

Leg Press

Leg Curl

Hip Abductor (Machine)

Legs (Quad + Hamstring Focus

Chest Fly (Cable)

Rear Delt Fly (Cable)

Lateral Raise (Dumbbell)

Chest Shoulder Arms

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