Armlifting 1x/week
8-week intermediate armlifting program. One long comprehensive session per week — covers DOH Axle, Saxon 3"x4", Grandfather Clock, 2" Raptor, and Deep Hub Freestyle in a single day. For lifters who can only train grip once weekly or who recover slowly from heavy grip work.
- Equipment
- Specialty Equipment
- Style
- Heavy
Unlock Armlifting 1x/week in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Eight-week armlifting program built around a single weekly session. Many top armlifters train grip only once per week — when they do, the session covers everything in one go: thick bar (DOH Axle), wide pinch (Saxon 3"x4"), vertical lift (Grandfather Clock), rolling handle (2" Raptor), and hub.
Standard armlifting build per event: warm-up reps then heavy singles, stop at heaviest single. Wks 1-2 sub-max to build volume tolerance. Wks 3-7 max-effort singles each week. Wk 8 is the test/PR week.
No squats, no accessories — pure grip. One session per week (e.g., Saturday) lets the rest of the week serve as recovery.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓8 weeks of programming
- ✓1 training day per week
- ✓5 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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