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Zenon Armwrestling Focus Linear Program

by Zenon A.
3 athletes joined

Program Description

• Strength sets(3rep) for Arm wrestling • 5~15 rep for Bodybuilding • +1kg for 3rep strength set • Double progression to other set (5-8 / 8-15) • Posture is important • You can easily learn any exercise you don't know on YouTube or Arm Wrestler Instagram

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 12, 2024 04:50
  • Last Edited
    Feb 20, 2025 11:19
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Pressure(Right)
5
3 reps
80%
2
Side Pressure(Left)
5
3 reps
80%
3
Side Pressure(Top Roll)
3
5-8 reps
-
4
Cupping(No Strap, 6cm)
3
8-15 reps
-
5
Side Bicep Curl(Cable)
2
5-8 reps
-
6
Press
2
8-15 reps
-
7
Lat Pulldown
2
5-8 reps
-
8
Seated Row (Cable)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Pressure(Right)
2
3 reps
85%
2
Side Pressure(Left)
2
3 reps
85%
3
Back Pressure(Right)
2
3 reps
85%
4
Back Pressure(Left)
2
3 reps
85%
5
Side Pressure(Top Roll)
3
5-8 reps
-
6
Cupping(No Strap, 6cm)
3
8-15 reps
-
7
Side Bicep Curl(Cable)
2
5-8 reps
-
8
Press
2
8-15 reps
-
9
Lat Pulldown
3
5-8 reps
-
10
Seated Row (Cable)
2
8-15 reps
-
11
Jog
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Pressure(Right)
5
3 reps
80%
2
Side Pressure(Left)
5
3 reps
80%
3
Side Pressure(Top Roll)
3
5-8 reps
-
4
Cupping(No Strap, 6cm)
3
8-15 reps
-
5
Side Bicep Curl(Cable)
2
5-8 reps
-
6
Press
2
8-15 reps
-
7
Lat Pulldown
2
5-8 reps
-
8
Seated Row (Cable)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Pressure(Right)
5
3 reps
80%
2
Side Pressure(Left)
5
3 reps
80%
3
Side Pressure(Top Roll)
3
5-8 reps
-
4
Cupping(No Strap, 6cm)
3
8-15 reps
-
5
Side Bicep Curl(Cable)
2
5-8 reps
-
6
Press
2
8-15 reps
-
7
Lat Pulldown
2
5-8 reps
-
8
Seated Row (Cable)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Pressure(Right)
5
3 reps
80%
2
Side Pressure(Left)
5
3 reps
80%
3
Side Pressure(Top Roll)
3
5-8 reps
-
4
Cupping(No Strap, 6cm)
3
8-15 reps
-
5
Side Bicep Curl(Cable)
2
5-8 reps
-
6
Press
2
8-15 reps
-
7
Lat Pulldown
2
5-8 reps
-
8
Seated Row (Cable)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Pressure(Left)
1
-
2
Back Pressure(Right)
1
-
3
Side Pressure(Left)
1
-
4
Side Pressure(Right)
1
-
5
Rising
1
-
6
Pronation Lift(Devon)
1
-
7
Bicep Curl (Barbell)
1
-
8
Grip Defence
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
70%
3
Seated Shoulder Press(Smith machine)
3
5-8 reps
-
4
Chest Fly (Machine)
2
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Rear Delt Cable Fly
2
8-15 reps
-
7
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
70%
2
Incline Bench Press (Barbell)
3
5-8 reps
70%
3
Seated Shoulder Press(Smith machine)
3
5-8 reps
-
4
Dip (Weighted)
2
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Face Pull
2
15-30 reps
-
7
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
70%
2
Incline Bench Press (Barbell)
3
5-8 reps
70%
3
Seated Shoulder Press(Smith machine)
3
5-8 reps
-
4
Bench Press (Close Grip)
2
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Face Pull
2
15-30 reps
-
7
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
70%
3
Seated Shoulder Press(Smith machine)
3
5-8 reps
-
4
Chest Fly (Machine)
2
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Rear Delt Cable Fly
2
8-15 reps
-
7
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
70%
2
Incline Bench Press (Barbell)
3
5-8 reps
70%
3
Seated Shoulder Press(Smith machine)
3
5-8 reps
-
4
Dip (Weighted)
2
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Face Pull
2
15-30 reps
-
7
Jog
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Pressure(Right)
5
3 reps
80%
2
Back Pressure(Left)
5
3 reps
80%
3
Front Wrist Curl(Strap Handle)
3
8 reps
-
4
Side Pressure(Top Roll)
3
8 reps
-
5
Cupping(No Strap, 6cm)
3
15 reps
-
6
Rising
2
3 reps
80%
7
Seated Wide-Grip Row (Cable)
2
5-8 reps
-
8
Lat Pulldown (Close Grip)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Pressure(Right)
5
3 reps
80%
2
Back Pressure(Left)
5
3 reps
80%
3
Wrist Curl(5cm, Strap Handle)
3
8 reps
-
4
Side Pressure(Top Roll)
3
8 reps
-
5
Cupping(No Strap, 6cm)
3
15 reps
-
6
Rising
2
3 reps
80%
7
Seated Wide-Grip Row (Cable)
2
5-8 reps
-
8
Lat Pulldown (Close Grip)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Pressure(Right)
5
3 reps
80%
2
Back Pressure(Left)
5
3 reps
80%
3
Wrist Curl(5cm, Strap Handle)
3
8 reps
-
4
Side Pressure(Top Roll)
3
8 reps
-
5
Cupping(No Strap, 6cm)
3
15 reps
-
6
Rising
2
3 reps
80%
7
Seated Wide-Grip Row (Cable)
2
5-8 reps
-
8
Lat Pulldown (Close Grip)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Pressure(Right)
5
3 reps
80%
2
Back Pressure(Left)
5
3 reps
80%
3
Wrist Curl(5cm, Strap Handle)
3
8 reps
-
4
Side Pressure(Top Roll)
3
8 reps
-
5
Cupping(No Strap, 6cm)
3
15 reps
-
6
Rising
2
3 reps
80%
7
Seated Wide-Grip Row (Cable)
2
5-8 reps
-
8
Lat Pulldown (Close Grip)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Pressure(Right)
5
3 reps
80%
2
Back Pressure(Left)
5
3 reps
80%
3
Side Pressure(Top Roll)
3
8 reps
-
4
Cupping(No Strap, 6cm)
3
15 reps
-
5
Rising
3
3 reps
80%
6
Bicep Curl (Barbell)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
8
Lat Pulldown (Close Grip)
2
8-15 reps
-
9
Jog
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Hack Squat
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Seated Behind Neck Press(smith Machine)
2
8-15 reps
-
7
Jog
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
70%
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Dip (Weighted)
3
8-15 reps
-
4
Hack Squat
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Seated Behind Neck Press(smith Machine)
2
8-15 reps
-
7
Jog
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Hack Squat
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Seated Behind Neck Press(smith Machine)
2
8-15 reps
-
7
Jog
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Hack Squat
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Seated Behind Neck Press(smith Machine)
2
8-15 reps
-
7
Jog
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
70%
2
Bench Press (Barbell)
3
5-8 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Hack Squat
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Seated Behind Neck Press(smith Machine)
2
8-15 reps
-
7
Jog
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Wrestling
6
3 reps
-
2
Grip Defence
3
5-8 reps
-
3
Front Wrist Curl(Strap Handle)
3
8-15 reps
-
4
Pull-Up (Weighted)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Wrestling
6
3 reps
-
2
Grip Defence
3
5-8 reps
-
3
Front Wrist Curl(Strap Handle)
3
8-15 reps
-
4
Pull-Up (Weighted)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Wrestling
6
3 reps
-
2
Grip Defence
3
5-8 reps
-
3
Front Wrist Curl(Strap Handle)
3
8-15 reps
-
4
Pull-Up (Weighted)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Wrestling
6
3 reps
-
2
Grip Defence
3
5-8 reps
-
3
Front Wrist Curl(Strap Handle)
3
8-15 reps
-
4
Pull-Up (Weighted)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Wrestling
6
3 reps
-
2
Grip Defence
3
5-8 reps
-
3
Front Wrist Curl(Strap Handle)
3
8-15 reps
-
4
Pull-Up (Weighted)
4
8-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Side Pressure(Right)
5 Sets
3 Reps
80%
2
Side Pressure(Left)
5 Sets
3 Reps
80%
3
Side Pressure(Top Roll)
3 Sets
5-8 Reps
-
4
Cupping(No Strap, 6cm)
3 Sets
8-15 Reps
-
5
Side Bicep Curl(Cable)
2 Sets
5-8 Reps
-
6
Press
2 Sets
8-15 Reps
-
7
Lat Pulldown
2 Sets
5-8 Reps
-
8
Seated Row (Cable)
2 Sets
8-15 Reps
-
9
Jog
1 Set
20 mins
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
70%
2
Bench Press (Barbell)
3 Sets
5-8 Reps
70%
3
Seated Shoulder Press(Smith machine)
3 Sets
5-8 Reps
-
4
Chest Fly (Machine)
2 Sets
8-15 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
6
Rear Delt Cable Fly
2 Sets
8-15 Reps
-
7
Jog
1 Set
20 mins
-
Day 3
1
Back Pressure(Right)
5 Sets
3 Reps
80%
2
Back Pressure(Left)
5 Sets
3 Reps
80%
3
Front Wrist Curl(Strap Handle)
3 Sets
8 Reps
-
4
Side Pressure(Top Roll)
3 Sets
8 Reps
-
5
Cupping(No Strap, 6cm)
3 Sets
15 Reps
-
6
Rising
2 Sets
3 Reps
80%
7
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
-
8
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
-
9
Jog
1 Set
20 mins
-
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
70%
2
Bench Press (Barbell)
3 Sets
5-8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
8-15 Reps
-
4
Hack Squat
3 Sets
8-15 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
6
Seated Behind Neck Press(smith Machine)
2 Sets
8-15 Reps
-
7
Jog
1 Set
20 mins
-
Day 5
1
Arm Wrestling
6 Sets
3 Reps
-
2
Grip Defence
3 Sets
5-8 Reps
-
3
Front Wrist Curl(Strap Handle)
3 Sets
8-15 Reps
-
4
Pull-Up (Weighted)
4 Sets
8-15 Reps
-