Armlifting 3x/week
8-week intermediate armlifting program. Three sessions per week. Day 1: DOH Axle + Grandfather Clock. Day 2: Saxon 3"x4" + Deep Hub. Day 3: 1.75" Raptor + Saxon 2".
- Equipment
- Specialty Equipment
- Style
- Heavy
Unlock Armlifting 3x/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 three weekly sessions. Day 1: thick bar + vertical lift (DOH Axle + GF Clock). Day 2: wide pinch + hub (Saxon 3x4 + Deep Hub). Day 3: rolling handle + narrow pinch (1.75" Raptor + Saxon 2").
Standard armlifting build per event: warm-up reps then heavy singles, stop at heaviest single. Wks 1-2 sub-max to build tolerance. Wks 3-7 max-effort each session. Wk 8 is test/PR week.
Schedule: Mon/Wed/Fri or any 3-day pattern with rest days between.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓8 weeks of programming
- ✓3 training days per week
- ✓6 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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