ArmWrestling Training Program

by Lucas S.

Program Description

S'améliorer au bras de fer sportif tout en travaillant le reste du corps C'est un entrainement personnel adapté à mon style de vie J'associe cela à de la course à pied et du crossfit

Program Overview

Level
Advanced
Goal
Athletics, Olympic Weightlifting, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Apr 20, 2025 05:42
Last Edited
Jul 19, 2025 04:17

Summary

Unleash your inner strength with the ArmWrestling Training Program, a comprehensive 5-week plan designed to enhance your arm wrestling skills and overall upper body power. Committing to 7 days a week, you'll engage in targeted workouts focusing on chest, triceps, and forearm strength through a mix of barbell, dumbbell, and cable exercises. Each session is crafted to push your limits and build the explosive strength necessary for dominating the competition. Equip yourself with a full gym and get ready to elevate your game!

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Biceps

27.5%

Front Delts

14%

Chest

11.2%

Triceps

10.3%

Middle Delts

8.8%

Olympic

Other

5.6%

Forearms

5.3%

Lats

3.9%

Upper Back

3.4%

Rear Delts

2.9%

Abs

1.1%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Incline Bench Press (Dumbbell)

9-12 reps

Dip (Weighted)

9-12 reps

Pec Deck (Machine)

9-12 reps

13-16 reps

One Arm Triceps Pushdown

9-12 reps

13-16 reps

Run

30-60 mins

Day 1

Overhead Press (Barbell)

5-8 reps

Seated Shoulder Press (Dumbbell)

9-12 reps

One Arm Lateral Raise (Cable)

9-12 reps

13-16 reps

Front Raise

9-12 reps

13-16 reps

Rear Delt Fly (Cable)

9-12 reps

13-16 reps

One Arm Barbell Wrist Cupping

13-16 reps

Run

30-60 mins

Day 1

Incline Bench Press (Dumbbell)

9-12 reps

Dip (Weighted)

9-12 reps

Pec Deck (Machine)

9-12 reps

13-16 reps

One Arm Triceps Pushdown

9-12 reps

13-16 reps

Run

30-60 mins

Day 1

Overhead Press (Barbell)

5-8 reps

Seated Shoulder Press (Dumbbell)

9-12 reps

One Arm Lateral Raise (Cable)

9-12 reps

13-16 reps

Front Raise

9-12 reps

13-16 reps

Rear Delt Fly (Cable)

9-12 reps

13-16 reps

One Arm Barbell Wrist Cupping

13-16 reps

Run

30-60 mins

Day 1

Bench Press (Barbell)

20 reps

RPE 6

Dip (Weighted)

20 reps

RPE 6

Incline Bench Press (Dumbbell)

20 reps

RPE 6

Pec Deck (Machine)

20 reps

RPE 6

One Arm Triceps Pushdown

20 reps

RPE 6

Tricep Rope Push Down (Cable)

20 reps

RPE 6

Wrist Rising With Free Weights

20 reps

RPE 6

Pronation Over The Knuckles With Free Weights

20 reps

RPE 6

Pronation From 90°

20 reps

RPE 6

Wrist Curls (Fat Grip)

20 reps

RPE 6

Day 2

CrossFit

90 mins

RPE 7

Day 2

CrossFit

90 mins

RPE 7

Day 2

CrossFit

90 mins

RPE 7

Day 2

CrossFit

90 mins

RPE 7

Day 2

CrossFit

90 mins

RPE 7

Day 3

Wrist Rising With Free Weights

9-12 reps

Pronation Over The Knuckles With Free Weights

9-12 reps

Pronation From 90°

9-12 reps

90° Pronation Statics

30 secs

90° Brachioradialis Statics

30 secs

Wrist Curls (Fat Grip)

9-12 reps

Run

30-60 mins

Day 3

Wrist Rising With Free Weights

9-12 reps

Pronation Over The Knuckles With Free Weights

9-12 reps

Pronation From 90°

9-12 reps

90° Pronation Statics

30 secs

90° Brachioradialis Statics

30 secs

Wrist Curls (Fat Grip)

9-12 reps

Run

30-60 mins

Day 3

Wrist Rising With Free Weights

9-12 reps

Pronation Over The Knuckles With Free Weights

9-12 reps

Pronation From 90°

9-12 reps

90° Pronation Statics

30 secs

90° Brachioradialis Statics

30 secs

Wrist Curls (Fat Grip)

9-12 reps

Run

30-60 mins

Day 3

Wrist Rising With Free Weights

9-12 reps

Pronation Over The Knuckles With Free Weights

9-12 reps

Pronation From 90°

9-12 reps

90° Pronation Statics

30 secs

90° Brachioradialis Statics

30 secs

Wrist Curls (Fat Grip)

9-12 reps

Run

30-60 mins

Day 3

CrossFit

90 mins

RPE 7

Day 4

CrossFit

90 mins

RPE 7

Day 4

CrossFit

90 mins

RPE 7

Day 4

CrossFit

90 mins

RPE 7

Day 4

CrossFit

90 mins

RPE 7

Day 4

CrossFit

90 mins

RPE 7

Day 5

Pull-Up (Weighted)

5-8 reps

Pull-Up (Bodyweight)

AMRAP

RPE 10

SA Cable Lat Puldown (With Bench)

9-12 reps

SA Machine Lat Row

9-12 reps

Upper Back Row

9-12 reps

Standing Pullover (Cable)

9-12 reps

13-16 reps

Run

30-60 mins

Day 5

Bicep Curl (EZ Bar)

5-8 reps

Preacher Curl (Dumbbell)

9-12 reps

Bicep Curl (Dumbbell)

9-12 reps

Reverse Bicep Curl (EZ Bar)

9-12 reps

Side Pressure (Cable)

9-12 reps

Side Pressure Static (Cable)

30 secs

Run

30-60 mins

Day 5

Pull-Up (Weighted)

5-8 reps

Pull-Up (Bodyweight)

AMRAP

RPE 10

SA Cable Lat Puldown (With Bench)

9-12 reps

SA Machine Lat Row

9-12 reps

Upper Back Row

9-12 reps

Standing Pullover (Cable)

9-12 reps

13-16 reps

Run

30-60 mins

Day 5

Bicep Curl (EZ Bar)

5-8 reps

Preacher Curl (Dumbbell)

9-12 reps

Bicep Curl (Dumbbell)

9-12 reps

Reverse Bicep Curl (EZ Bar)

9-12 reps

Side Pressure (Cable)

9-12 reps

Side Pressure Static (Cable)

30 secs

Run

30-60 mins

Day 6

CrossFit

90 mins

RPE 7

Day 6

CrossFit

90 mins

RPE 7

Day 6

CrossFit

90 mins

RPE 7

Day 6

CrossFit

90 mins

RPE 7

Day 7

Bicep Curl (EZ Bar)

5-8 reps

Preacher Curl (Dumbbell)

9-12 reps

Bicep Curl (Dumbbell)

9-12 reps

13-16 reps

Reverse Bicep Curl (EZ Bar)

9-12 reps

13-16 reps

Side Pressure (Cable)

9-12 reps

Side Pressure Static (Cable)

30 secs

Run

30-60 mins

Day 7

Bicep Curl (EZ Bar)

5-8 reps

Preacher Curl (Dumbbell)

9-12 reps

Bicep Curl (Dumbbell)

9-12 reps

13-16 reps

Reverse Bicep Curl (EZ Bar)

9-12 reps

13-16 reps

Side Pressure (Cable)

9-12 reps

Side Pressure Static (Cable)

30 secs

Run

30-60 mins

Day 2

CrossFit

1 Set

90 mins

Day 6

CrossFit

1 Set

90 mins

Day 4

CrossFit

1 Set

90 mins

Day 1

Incline Bench Press (Dumbbell)

4 Sets

9-12 Reps

Dip (Weighted)

4 Sets

9-12 Reps

Pec Deck (Machine)

2 Sets

9-12 Reps

13-16 Reps

One Arm Triceps Pushdown

2 Sets

9-12 Reps

13-16 Reps

Run

1 Set

30-60 mins

Day 3

Wrist Rising With Free Weights

5 Sets

9-12 Reps

Pronation Over The Knuckles With Free Weights

5 Sets

9-12 Reps

Pronation From 90°

5 Sets

9-12 Reps

90° Pronation Statics

4 Sets

30 secs

90° Brachioradialis Statics

4 Sets

30 secs

Wrist Curls (Fat Grip)

5 Sets

9-12 Reps

Run

1 Set

30-60 mins

Day 5

Pull-Up (Weighted)

2 Sets

5-8 Reps

Pull-Up (Bodyweight)

1 Set

AMRAP

@10

SA Cable Lat Puldown (With Bench)

3 Sets

9-12 Reps

SA Machine Lat Row

3 Sets

9-12 Reps

Upper Back Row

3 Sets

9-12 Reps

Standing Pullover (Cable)

1 Set

2 Sets

9-12 Reps

13-16 Reps

Run

1 Set

30-60 mins

Day 7

Bicep Curl (EZ Bar)

4 Sets

5-8 Reps

Preacher Curl (Dumbbell)

4 Sets

9-12 Reps

Bicep Curl (Dumbbell)

2 Sets

1 Set

9-12 Reps

13-16 Reps

Reverse Bicep Curl (EZ Bar)

2 Sets

1 Set

9-12 Reps

13-16 Reps

Side Pressure (Cable)

5 Sets

9-12 Reps

Side Pressure Static (Cable)

4 Sets

30 secs

Run

1 Set

30-60 mins