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Free Strongman Program

This 6-week program is designed to introduce individuals to strongman training with a focus on major lifts like deadlift, squat, and overhead press done 3 days per week. The program progresses from higher reps at lighter weights in weeks 1-2 to lower reps at heavier weights in weeks 5-6. Substitutions can be made to exercises and implements used. The goal is to prepare trainees for a more advanced 4-5 day per week strongman program.

Uploaded by

Aleksis Datseris
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
1K views5 pages

Free Strongman Program

This 6-week program is designed to introduce individuals to strongman training with a focus on major lifts like deadlift, squat, and overhead press done 3 days per week. The program progresses from higher reps at lighter weights in weeks 1-2 to lower reps at heavier weights in weeks 5-6. Substitutions can be made to exercises and implements used. The goal is to prepare trainees for a more advanced 4-5 day per week strongman program.

Uploaded by

Aleksis Datseris
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Introduction

This 6-week program was designed for individuals who want to get into training strongman. The
program could also be used as a general strength and conditioning program without the
strongman conditioning work.

This template programs training 3-days per week as an introduction to this style of training. The
full Strongman Template has more training volume that is split up into 4 or 5-days per week. If
an individual newer to training wanted to eventually run the full Strongman Template, this
program would work great to prepare them for that task.

Finally, any and all movements in this template can be substituted with different implements
based on the individual’s preferences, e.g. logs, axles, various barbells, etc. Minor details such
as whether to use low bar or high bar for the “squat” movement don’t matter much. Pick a squat
you like and run with it.

If you have any questions, shoot us an email at [email protected] or post up on our


forum!

The Program

Week 1

Day 1 Day 2 Day 3

Deadlift Squat Rack Pull


(high bar, low bar, front) (just below knee)

6 reps @ RPE 6 x 1 set 10 reps @ RPE 6 x 1 set 9 reps @ RPE 6 x 1 set

6 reps @ RPE 7 x 1 set 10 reps @ RPE 7 x 1 set 9 reps @ RPE 7 x 1 set

6 reps @ RPE 8 x 1 set 10 reps @ RPE 8 x 1 set 9 reps @ RPE 8 x 1 set

Push Press or Jerk Strict Press Close Grip Incline Bench


(any implement - bar, axle, log) (any implement - bar, axle, log) (if no incline, flat bench)

6 reps @ RPE 6 x 1 set 10 reps @ RPE 6 x 1 set 9 reps @ RPE 6 x 1 set

6 reps @ RPE 7 x 1 set 10 reps @ RPE 7 x 1 set 9 reps @ RPE 7 x 1 set

6 reps @ RPE 8 x 1 set 10 reps @ RPE 8 x 1 set 9 reps @ RPE 8 x 1 set


Carry Weighted Pull-Up Holds Load
(sandbag, yoke, farmers, husafell, etc.) (hold top of pull-up) (stone, sandbag, keg)

120ft x 4 sets (light weight) 20-30 secs x 4 sets 6-8 reps in 60 secs x 2 sets

Week 2

Day 1 Day 2 Day 3

Deadlift Squat Rack Pull


(high bar, low bar, front) (just below knee)

6 reps @ RPE 6 x 1 set 10 reps @ RPE 6 x 1 set 9 reps @ RPE 6 x 1 set

6 reps @ RPE 7 x 1 set 10 reps @ RPE 7 x 1 set 9 reps @ RPE 7 x 1 set

6 reps @ RPE 8 x 2 sets 10 reps @ RPE 8 x 2 sets 9 reps @ RPE 8 x 1 set

Push Press or Jerk Strict Press Close Grip Incline Bench


(any implement - bar, axle, log) (any implement - bar, axle, log) (if no incline, flat bench)

6 reps @ RPE 6 x 1 set 10 reps @ RPE 6 x 1 set 9 reps @ RPE 6 x 1 set

6 reps @ RPE 7 x 1 set 10 reps @ RPE 7 x 1 set 9 reps @ RPE 7 x 1 set

6 reps @ RPE 8 x 2 sets 10 reps @ RPE 8 x 2 sets 9 reps @ RPE 8 x 2 sets

Carry Weighted Pull-Up Holds Load


(sandbag, yoke, farmers, husafell, etc.) (hold top of pull-up) (stone, sandbag, keg)

120ft x 6 sets (light weight) 20-30 secs x 4 sets 6-8 reps in 60 secs x 3 sets

Week 3

Day 1 Day 2 Day 3

Deadlift Squat Rack Pull


(high bar, low bar, front) (just below knee)

4 reps @ RPE 6 x 1 set 8 reps @ RPE 6 x 1 set 7 reps @ RPE 6 x 1 set

4 reps @ RPE 7 x 1 set 8 reps @ RPE 7 x 1 set 7 reps @ RPE 7 x 1 set

4 reps @ RPE 8 x 2 sets 8 reps @ RPE 8 x 2 sets 7 reps @ RPE 8 x 1 set

Push Press or Jerk Strict Press Close Grip Incline Bench


(any implement - bar, axle, log) (any implement - bar, axle, log) (if no incline, flat bench)
4 reps @ RPE 6 x 1 set 8 reps @ RPE 6 x 1 set 7 reps @ RPE 6 x 1 set

4 reps @ RPE 7 x 1 set 8 reps @ RPE 7 x 1 set 7 reps @ RPE 7 x 1 set

4 reps @ RPE 8 x 2 sets 8 reps @ RPE 8 x 2 sets 7 reps @ RPE 8 x 2 sets

Carry Pull-Ups Load


(sandbag, yoke, farmers, husafell, etc.) (stone, sandbag, keg)

60ft x 6 sets (moderate weight) 7 Minute AMRAP 4-6 reps in 60 secs x 3 sets
(use band for assistance if needed)

Week 4

Day 1 Day 2 Day 3

Deadlift Squat Rack Pull


(high bar, low bar, front) (just below knee)

1 rep @ RPE 8 x 1 set 8 reps @ RPE 6 x 1 set 7 reps @ RPE 6 x 1 set

4 reps @ RPE 9 x 1 set 8 reps @ RPE 7 x 1 set 7 reps @ RPE 7 x 1 set

-10% x 4 reps x 3 sets 8 reps @ RPE 8 x 2 sets 7 reps @ RPE 8 x 1 set

Push Press or Jerk Strict Press Close Grip Incline Bench


(any implement - bar, axle, log) (any implement - bar, axle, log) (if no incline, flat bench)

1 rep @ RPE 8 x 1 set 8 reps @ RPE 6 x 1 set 7 reps @ RPE 6 x 1 set

4 reps @ RPE 9 x 1 set 8 reps @ RPE 7 x 1 set 7 reps @ RPE 7 x 1 set

-10% x 4 reps x 3 sets 8 reps @ RPE 8 x 2 sets 7 reps @ RPE 8 x 2 sets

Carry Pull-Ups Load


(sandbag, yoke, farmers, husafell, etc.) (stone, sandbag, keg)

60ft x 4 sets (heavy weight) 7 Minute AMRAP 4-6 reps in 60 secs x 3 sets
(use band for assistance if needed)

Week 5

Day 1 Day 2 Day 3

Deadlift Squat Rack Pull


(high bar, low bar, front) (just below knee)
1 rep @ RPE 8 x 1 set 6 reps @ RPE 6 x 1 set 5 reps @ RPE 6 x 1 set

4 reps @ RPE 9 x 1 set 6 reps @ RPE 7 x 1 set 5 reps @ RPE 7 x 1 set

-5% x 4 reps x 3 sets 6 reps @ RPE 8 x 2 sets 5 reps @ RPE 8 x 1 set

Push Press or Jerk Strict Press Close Grip Incline Bench


(any implement - bar, axle, log) (any implement - bar, axle, log) (if no incline, flat bench)

1 rep @ RPE 8 x 1 set 6 reps @ RPE 6 x 1 set 5 reps @ RPE 6 x 1 set

4 reps @ RPE 9 x 1 set 6 reps @ RPE 7 x 1 set 5 reps @ RPE 7 x 1 set

-5% x 4 reps x 3 sets 6 reps @ RPE 8 x 2 sets 5 reps @ RPE 8 x 2 sets

Carry Pendlay Rows Load


(sandbag, yoke, farmers, husafell, etc.) (stone, sandbag, keg)

60ft x 4 sets (heavy weight) 8 reps @ RPE 7-8 x 3 sets 2-3 reps x 4 sets

Week 6

Day 1 Day 2 Day 3

Deadlift Squat Rack Pull


(high bar, low bar, front) (just below knee)

1 rep @ RPE 9 x 1 set 6 reps @ RPE 6 x 1 set 5 reps @ RPE 7 x 1 set

4 reps @ RPE 9 x 1 set 6 reps @ RPE 7 x 1 set 5 reps @ RPE 8 x 1 set

-5% x max reps in 60 secs 6 reps @ RPE 8 x 2 sets 5 reps @ RPE 9 x 1 set

Push Press or Jerk Strict Press Close Grip Incline Bench


(any implement - bar, axle, log) (any implement - bar, axle, log) (if no incline, flat bench)

1 rep @ RPE 8 x 1 set 6 reps @ RPE 6 x 1 set 5 reps @ RPE 7 x 1 set

4 reps @ RPE 9 x 1 set 6 reps @ RPE 7 x 1 set 5 reps @ RPE 8 x 1 set

-5% x max reps in 60 secs 6 reps @ RPE 8 x 2 sets 5 reps @ RPE 9 x 2 sets

Carry Pendlay Rows Load


(sandbag, yoke, farmers, husafell, etc.) (stone, sandbag, keg)

Work up to 1 heavy carry x 50-60ft 8 reps @ RPE 7-8 x 3 sets 1-3 reps x 3 sets

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