Farmer's Carry
Start
PeakMuscles worked
Equipment
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~40h for the primary movers
Programming notes
Farmer's Carry is driven by the forearms, with traps and abs assisting. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · Dragon Ball
The Goku Workout
Six-day full-body Saiyan training, audited by the recovery engine.
Fiction-inspired · DC Comics
The Batman Workout
Peak human, five days a week. The training passes the audit; the sleep does not.
Fiction-inspired · Rocky
The Rocky Balboa Workout
The montage, translated. Roadwork is the real engine; the audit finds 24 flags.
Fiction-inspired · 300
The 300 Workout
300 reps for time. A real Gym Jones test, not a routine. Prep week audits clean.
Standards
Army Fitness Test Prep
Five events, five days, zero recovery flags. Built for the current AFT.
Archetype
The Hybrid Athlete
Three lifts, three runs, one rest day. The audit comes back clean.
Archetype
The New Parent Program
Four 20-minute home sessions, sized for broken sleep.