Levan Saginashvili Arm Wrestling Training Program

Levan is the strongest arm wrestler to ever walk the Earth, and his training program is not a secret. He has shared his detailed schedule and exercises in numerous interviews and videos.

Levan says that his training is very basic and has not changed much from when he began his career in the early 2010s. From what Levan has shared publicly through interviews and workout videos, we know that he: 

• Does 4 workouts a week, each workout lasting ~3 hours (including some cardio).
• For certain core exercises he uses a "pyramid" scheme for sets and reps, using percentages of his 1RM (one-rep max) to work slowly up.
• Trains with both full and partial range of motion.
• Takes around 5-10 minutes of rest between sets.
• Rarely does table time, usually once a month.
• Focuses heavily on biceps and wrist. He supplements with chest and back training, as he believes general strength is also important.

Here is a detailed sample weekly workout from the 2020-2021 period:

WORKOUT 1: Pronation, Wrist, Back Pressure

Hand Pronation Through a Towel Full range of motion (hand supinate then pronate all the way up) Pyramid sets:  Warm-up: x20 @ 50% x10 @ 65% x7 @ 80% x3 @ 90%
Wrist Curl Elbow placed on thigh. Wrist go slightly back past neutral. Pyramid sets:  x10 @ 50  x8 @ 65% x8 @ 70% x5 @ 85% x2 @ 90% *Note: Levan also does this exercise with a dumbbell.
Back Pressure Either hammer curls with a dumbbell or with a strap on a preacher curl platform Pyramid sets:  x10 @ 50% x 7 @ 60% x6 @ 70% x5 @ 80% x3 @ 85% *Note: Levan also does this exercise with full range of motion

 

WORKOUT 2: Chest, Biceps

Bench Press Pyramid sets:  x5 @ 60% x3 @ 70% x3 @ 80% x1 @ 90% Cool-down set x20 @ 50%
Bodyweight Dips 3 sets of 20
Dumbbell Bicep Curl on Preacher Bench Pyramid Sets:  x15 @ 50% x8 @ 60% x5 @ 70% x3 @ 80% x3 @ 90% Note: Levan also does this execise by placing his elbow on top of his thigh (concentration curl)

 WORKOUT 3: Shoulder & Fingers

Seated Barbell Shoulder Press Pyramid sets: x10 @ 50% x8 @ 60% x5 @ 70% x3 @ 80%  x1 @ 90% Cooldown set x15 @ 50%
Containment Handle Pull Mazurenko containment handle. Pull elbow down and hold for ~2 seconds for a single rep.  Pyramid sets: Warmup: x15 @ 50% 2s hold @ 70% 2s hold @ 80% 2s hold @ 90% 1s hold @ 100%
Wrist Wrench Cupping Pyramid Sets: Warmup 20 reps x10 @ 70% x5 @ 85%
Cupping with Thick Rolling Handle 3 sets of 20 reps (high volume)

 

 WORKOUT 4: Biceps, Back, Side Pressure

Barbell Biceps Curl Standing or seated Pyramid Sets: Warmup x15 @ 50% x8 @ 60% x5 @ 70% x3 @ 80% x3 @ 90% x1 @ 100%
Weighted Pull-ups Warmup: x6 @ bodyweight x3 @ 50% x3 @ 70% x3 @ 70% x1 @ 100%
Side Pressure Internal Rotation Levan does not go heavy with this exercise Warmup: x20 @ 50% x10 @ 70% x6 @ 80%