Armlifting 4x/week
8-week advanced armlifting program. Four short sessions per week. Day 1: DOH Axle + Grandfather Clock. Day 2: Saxon 3"x4" + Deep Hub. Day 3: Axle Wrist Curl + 1.75" Raptor + Grandfather Clock. Day 4: Saxon 2".
- Equipment
- Specialty Equipment
- Style
- Heavy
Unlock Armlifting 4x/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 advanced armlifting program built around four weekly sessions. High frequency means hand recovery is critical — listen to skin, joints, tendons. Day 1: thick bar + vertical lift (DOH Axle + GF Clock). Day 2: wide pinch + hub (Saxon 3x4 + Deep Hub). Day 3: forearm/wrist + rolling handle + second GF Clock exposure (Axle Wrist Curl + 1.75" Raptor + GF Clock). Day 4: narrow pinch focus (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. Axle wrist curls run as a forearm accessory — moderate reps, build slowly.
Schedule: Mon/Tue/Thu/Fri pattern (back-to-back days OK because per-session volume is low).
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓8 weeks of programming
- ✓4 training days per week
- ✓7 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
More grip programs
- Joe Kinney Style GripperFree in app · Intermediate · 3 days / week · 12 weeks
- Armlifting 1x/weekPremium · Intermediate · 1 day / week · 8 weeks
- Armlifting 2x/weekPremium · Intermediate · 2 days / week · 8 weeks
- Armlifting 3x/weekPremium · Intermediate · 3 days / week · 8 weeks