Intro to Program/Excel Sheet

Pumped to have you on board. So for starters there are a whole bunch of tabs here so make sure you
check everything out! The program is 4 strength day's with 2 main movements each day and a third
supplemental variation. In addition there is some GPP/Conditioning work listed, and accessory
movements. For conditioning I want you to hit mandatory 2x per week on top of everything programmed.
You can do 1 H.I.I.T + 1 Steady state, but you need to get those in. In order of importance it would go your
main strength movements, then conditioning [don't ignore this :)], then accessory movements when it
comes down to how you should divide your time. I've got the program currently setup as Monday,
Tuesday, Off, Thursday, Friday, Off, Off, but you can obviously mess with that to fit your schedule. GPP
work can be fit in whenever you have time including "off" days or as I mentioned above. For "competition"
lifts you may completely gear up as you see fit, belt, wraps, sleeves, etc. For your variation day's we would
suggest going beltless *(this is solely to moderate intensity and fatigue)*. Exception here would be if you
are experiencing low back pain and the belt help's with mitigating pain. Other than that the bulk of your
program will be on the "program tab", competition lift's will be your lifts for the competition or standard
issue deadlift, strict press, and squat, nothing fancy going on, and then there's a tab for the variations. I
have a caluclator there as well for you to gauge your sets if need be.
Week GPP
0 1x H.I.I.T, 1x Steady State Conditioning
1 1x H.I.I.T, 1x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
2 1x H.I.I.T, 1x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
3 2x H.I.I.T, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
4 2x H.I.I.T, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
5 1x H.I.I.T, 2x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
6 1x H.I.I.T, 2x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
7 2x H.I.I.T, 1x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
8 2x H.I.I.T, 1x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
9 2x H.I.I.T, 1x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
10 2x H.I.I.T, 1x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
11 2x H.I.I.T, 1x Steady State Conditioning, Biceps 2x 4 sets of 8-12 reps @ RPE (7-8)
12

Can be fit in anytime during the week, including "off" days

Day Day 1

Block/Week Deadlift W bands (blue) Strict press Meadows DB Rows

week 1 5@6 5@7 5@8 x 2 sets 5@6 5@7 5@8 x 2 sets 12 @ 8 x 2 sets
week 2 5@6 5@7 5@8 x 3 sets 5@6 5@7 5@8 x 3 sets 12 @ 7-8 x 3 sets
week 3 5@6 5@7 5@8 x 3 sets 5@6 5@7 5@8 x 3 sets 10@ 8 x 3 sets
week 4 5@6 5@7 5@8 x 4 sets 5@6 5@7 5@8 x 4 sets 10@ 8 x 3 sets
 Day 2

Shoulder super set side/rear/fronts SSB squats w bands

12-15 @ 8 x 2 sets 5@6 5@7 5@8 x 2 sets
12-15 @ 8 x 3 5@6 5@7 5@8 x 3 sets
12-15 @ 8 x 3 5@6 5@7 5@8 x 3 sets
12-15 reps @ 8 W pause 5@6 5@7 5@8 x 4 sets

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 Day 2

DB split squats (meadows style) + 10 ct pause last set Lying Hamstring curls
10-12 x 2 sets @ 7 15 @7,8,8
10 @7,8,8 15 @7,8,9
10 @7,8,8 15 @7,8,9 + drop 10%
10 @8 x 3 sets (do exactly how we did w meadows) 15 @7,8,9 + drop + iso hold
 Day 3

Chin Pin press Multi grip bench press w chains (Medium to heavy)
8@7 8@8 8@9 repeat @7 8@7 8@8 8@9 repeat @7
8@7 8@8 8@9 repeat @7 8@7 8@8 8@9 repeat @7
8@7 8@8 8@9 repeat @7 x2 sets 8@7 8@8 8@9 repeat @7 x2 sets
8@7 8@8 8@9 repeat @7 x 2 sets 8@7 8@8 8@9 repeat @7 x 2 sets
 D

BB rows to chest ROM (using 25's) Barbell upright rows trap bar deadlifts (low handle)
3 sets 12-15 reps @7 13-15 reps x 2 sets 5@7 5@8 5@9 repeat @7
3 sets 12-15 reps @7,8,8 13-15 reps x 3 sets 5@7 5@8 5@9 repeat @7
3 sets 12-15 reps @8,8,8 10-12 reps x 3 sets 5@7 5@8 5@9 repeat @7 x 2
4 sets 12-15 reps @7,7,8,9 10-12 reps x 3 sets 5@7 5@8 5@9 repeat @7 x 2
 Day 4

barbell Push Press Lat pull downs (close grip) Banded Inc. DB press Arms bi/tri SS
8@7x 3 sets 3 sets 12-15 reps @7 2 sets 12-15 3RIR 15-20 reps 3 RIR x 3 sets
8@7x 3 sets 3 sets 12-15 reps @7,8,8 3 sets 12-15 3RIR 15-20 reps 3 RIR x 3 sets
8@7 8@8 3 sets 3 sets 12-15 reps @8,8,8 3 sets 12-15 2RIR 15-20 reps 2 RIR x 3 sets
8@7 8@8 3 sets 4 sets 12-15 reps @7,7,8,9 4 sets 12-15 1RIR 15-20 reps 1 RIR x 4 sets
 Day 5 Lower Athletic + Bench Var

Front squats or squat variation Some sort of jump variation

4 reps at 65-70% Box jump / side bounds
4 reps at 65-70% Vertical jump / split lunges
4 reps at 65-70% burpee broad jump / explosive sled push
4 reps at 65-70% Drop steps / hurdle jumps
ench Var

Close grip tempo 3-0-0 bench press

8@7x 3 sets
8@7x 3 sets
8@7 8@8 3 sets
8@7 8@8 3 sets
Day Day 1

Block/Week Deficit Deadlift w pause at shin Push Press Pull-ups (banded or weighted)
week 5 5@6 5@7 5@8 x 2 sets 8@6 8@7 8@8 x 2 3 sets 12-15 reps
week 6 5@6 5@7 5@8 x 3 sets 8@6 8@7 8@8 x 2 3 sets 12-15 reps
week 7 5@6 5@7 5@8 x 3 sets 8@6 8@7 8@8 x 2 3 sets 12-15 reps
week 8 5@6 5@7 5@8 x 4 sets 8@6 8@7 8@8 8@9 3 sets 12-15 reps
 Day 2

Rear Delt Cable Fly SSB squats Narrow Stance Hack Squats
3 sets 15 reps 5@6 5@7 5@8 x 2 sets 3 sets of 15 RPE 7
3 sets 15 reps 5@6 5@7 5@8 x 2 sets 3 sets of 15 RPE 7,8,8
3 sets 15 reps 5@6 5@7 5@8 x 2 sets 3 sets of 15 RPE 7,8,9
3 sets 15 reps 5@6 5@7 5@8 x 4 sets 3 sets of 15 RPE 7,8,9 + drop set x 10-15 reps

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 Day 3

RDL's Pin Press at forehead incline Close Grip bench w mini bands
3 sets of 12 RPE 7 6@7 6@8 6@9 repeat @ 7 8@7 8@8 8@9 repeat @7
3 sets of 12 RPE 8 6@7 6@8 6@9 repeat @ 7 8@7 8@8 8@9 repeat @7
3 sets of 12 RPE 7,8,9 6@7 6@8 6@9 repeat @ 7 x 2 8@7 8@8 8@9 repeat @7 x2 sets
3 sets of 15 RPE 7,8,9 6@7 6@8 6@9 repeat @ 7 x 2 8@7 8@8 8@9 repeat @7 x 2 sets
y3 Day 4

Upright Rows Dips Trap Bar Block pull Z Press

3 sets 12-15 reps @7 13-15 reps x 2 sets 5@7 5@8 5@9 repeat @7 8@7x 3 sets
3 sets 12-15 reps @7,8,8 13-15 reps x 3 sets 5@7 5@8 5@9 repeat @7 8@7x 3 sets
3 sets 12-15 reps @8,8,8 10-12 reps x 3 sets 5@7 5@8 5@9 repeat @7 x 2 8@7 8@8 3 sets
4 sets 12-15 reps @7,7,8,9 10-12 reps x 3 sets 5@7 5@8 5@9 repeat @7 x 2 8@7 8@8 3 sets
Day 4 Day 5 Lower Athletic + Bench Var

Wide Grip lat pull downs Arms bi/tri SS Squat Variation

3 sets 12-15 reps @7 15-20 reps 3 RIR x 3 sets 4 reps at 65-70%
3 sets 12-15 reps @7,8,8 15-20 reps 3 RIR x 3 sets 4 reps at 65-70%
3 sets 12-15 reps @8,8,8 15-20 reps 2 RIR x 3 sets 4 reps at 65-70%
4 sets 12-15 reps @7,7,8,9 15-20 reps 1 RIR x 4 sets 4 reps at 65-70%
 Day 5 Lower Athletic + Bench Var

Some sort of jump variation slingshot bench

Box jump / side bounds 8@7x 3 sets
Vertical jump / split lunges 8@7x 3 sets
burpee broad jump / explosive sled push 8@7 8@8 3 sets
Drop steps / hurdle jumps 8@7 8@8 3 sets
Day Day 1

Block/Week Conventional DL with DL Bar Strict Press Barbell Bent Over Row
week 9 4@6 4@7 4@8 x 2 5@6 5@7 5@8 x 2 3 sets 10 reps @ 8
week 10 4@6 4@7 4@8 4@6 4@7 4@8 3 sets of 8 reps @ 8
week 11 3@7 3@8 3@9 repeat 7 3@7 3@8 3@9 repeat 7 3 sets of 8 reps @8
week 12 3@7 3@8 3@9 3@7 3@8 3@9 2 sets of 8 reps @8
 Day 2 D

SSB squats Front foot elevated split squats Hamstring Curl Push Press
4@6 4@7 4@8 x 2 3 sets 10 reps @ 7,8,9 3 sets of 12 reps @ 7,8,9 5@6 5@7 5@8 x 2
4@6 4@7 4@8 3 sets of 8 reps @ 7,8,9 3 sets of 12 reps @ 8,8,9 4@6 4@7 4@8
3@7 3@8 3@9 repeat 7 3 sets of 8 reps @8 3 sets of 12 @ 8 3@7 3@8 3@9 repeat 7
3@7 3@8 3@9 2 sets of 8 reps @8 2 sets of 12 @ 8 3@7 3@8 3@9

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-
 Day 3 Day 4

Close grip bench press Upright Rows Trap Bar deadlift Seated DB shoulder press
5@6 5@7 5@8 x 2 3 sets of 12 reps @ 7,8,9 5@6 5@7 5@8 x 2 3 sets of 12 reps @ 7,8,9
4@6 4@7 4@8 3 sets of 12 reps @ 8,8,9 4@6 4@7 4@8 3 sets of 12 reps @ 8,8,9
3@7 3@8 3@9 repeat 7 3 sets of 12 @ 8 3@7 3@8 3@9 repeat 7 3 sets of 12 @ 8
3@7 3@8 3@9 2 sets of 12 @ 8 3@7 3@8 3@9 2 sets of 12 @ 8
Day 4

S/A DB rows Arms bi/tri SS

3 sets of 12 reps @ 7,8,9 15-20 reps 3 RIR x 3 sets
3 sets of 12 reps @ 8,8,9 15-20 reps 3 RIR x 3 sets
3 sets of 12 @ 8 15-20 reps 2 RIR x 3 sets
2 sets of 12 @ 8 15-20 reps 1 RIR x 4 sets
 H.I.I.T Workouts
"H.I.I.T" is a bit of a general statement and could mean a variety of things depending on who
you are talking to. What I want you to shoot for is anywhere from 10-20 minutes of high
intensity conditioning. The less time on the clock, the higher the intensity level (i.e. a 10 min
H.I.I.T workout should have a much higher intensity than a 20min one). These are great for
strongman as they are copying that same kind of intensity and endurance you need for
competition, and it's often something that can be lacking in your opponent's programming
giving you an edge over them if you are diligent with conditioning. I'm going to give you some
examples of workout's but feel free to write up your own once you get the feel for things.
Common types of workouts are EMOTM, AMRAP, 3 mins on/ 2 mins off, and 2 min on/ 1 min
off. This is also a good area where you can fit some strongman implements and variations in,
without messing with progress in your main movements. This is a preferred method over steady
state conditioning as you are directly copying that same competitive intensity, and it get's you
in and out of the gym faster.

H.I.I.T Session Ideas

12 min EMOTM -Sled Push ~100ft -Hammer Swings 7 Each Arm - 30 sec battle rope
12 min EMOTM -10 calorie row -10 burpees -15 goblet squats
12 min EMOTM - 6 reps Sandbag/Stone over shoulder -Bear Crawls ~50ft - 8-10 reps Box Jump
3min on/ 2 min off (3-4 rounds) 12 goblet squat, 8 box jumps, 8 burpees, 5 db snatch each arm
3min on/ 2 min off (3-4 rounds) DB Step-Ups 6 each leg, Russian Twists 20 reps, 8 burpees, 30 mt. climbers
3x 500m rows, max effort, full rest in between (you can use this same idea for running, swimming, biking,
etc.) NOTES:
Conditioning Revised: I want you hitting 1x a week of long slow steady state with 2 alactic
tempo routine such as this…

option 1:

rep 1 : 30 second sled push like 25/45 lb plate on there + 20 reps abs walk until heart
rate comes down
rep 2: 30 second battle ropes RPE 7 + 10 ball slams or 5 bag over shoulder walk until
heart rate comes down
Repeat that 3 x = 1 set rest 3-4 minutes bewteen sets and do it again
option 2:
rep 1: 30 seconds of skipping rope + 10 push ups
rep 2: 30 seconds of rowing + 20 reps of abs or 10 rotational ball slams
Repeat that 3 x = 1 set rest 3-4 minutes bewteen sets and do it again

These should be done around 75% and not exceed RPE 8 you should always be coming
down in HR between sets/reps
 Steady State Conditioning
Steady state conditioniong examples are extremely straight forward it’s your normal running,
biking, swimming, and rowing options and you're shooting for around the 30 minute mark here.
Going for a maintained exertion level of around an RPE 7 (i.e. you'd be able to keep up
conversation with someone if they were working out with you). Now steady state conditioining
is hit or miss some people love to be able to go "in the zone" for a little while, and other's hate
the idea of doing the same thing over and over again. So if you aren't really feeling the steady
state vibe just swap it out for a H.I.I.T workout, the option is yours.

teady state with 2 alactic

ps abs walk until heart

ver shoulder walk until

t again

all slams
t again

hould always be coming

Back Accessories Bench Variations Competition Carry
Pendlay Row Incline Barbell Bench Sandbag
Barbell Row Close Grip Incline Barbell Bench Keg
Weighted Pullups Close Grip Barbell Bench Press Farmers Walk
T-Bar Row Football Bar Bench Press Husafell Stone
Single Arm DB Row Atlas Stone
stone pick u ps

Competition Movements
Exact variation you are competing with, if not currently competing the regular barbell lifts may be used, or an implement you
 Deadlift Variations Press Variations Squat Variations
Deficit Deadlift Pin Press 2 ct
Block/Rack Pull Zydruna's Press tempo
Pause Deadlift Pause at Chin Press pin
Stiff Leg Dead Lift Push Press front
Snatch Grip Deadlift jerk high bar
ssb/speciality
Banded

may be used, or an implement you want to focus on

 Fill in any green box:

ONE REP MAX CALCULATOR:

Reps: 1 2 3
Known 10 RPE:
Known 9 RPE:
Known 8 RPE:
Est 1RM: 0 0 0

One Rep Max: 0

RPE ESTIMATE CALCULATOR

1 2 3
10 0 0 0
9.5 0 0 0
9 0 0 0
8.5 0 0 0
8 0 0 0
7.5 0 0 0
7 0 0 0
6.5 0 0 0

Key ones: - Fatigue -

4%
5 reps @ 7 RPE: 0
5 reps@ 8RPE: 0
5 reps @ 9 RPE: 0 0
4 reps @ 7 RPE 0
4 reps @ 8 RPE 0
4 reps @ 9 RPE 0 0
3 reps @ RPE 7 0
3 reps @ RPE 8 0
3 reps @ RPE 9 0 0
 4 5 6 7 8

0 0 0 0 0

Reps
4 5 6 7 8
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6% <---- May be modified

6 reps @ RPE 7
6 reps @ RPE 8
0 6 reps @ RPE 9
7 reps @ RPE 7
7 reps @ RPE 8
0 7 reps @ RPE 9
8 Reps @ RPE 7
8 reps @ RPE 8
0 8 reps @ RPE 9
9 reps @ RPE 7
9 reps @ RPE 8
9 reps @ RPE 9
10 reps @ RPE 7
10 reps @ RPE 8
10 reps @ RPE 9
9 10

0 0

1 2

10 100.00% 95.50%
9.5 97.80% 93.90%
9 95.50% 92.20%
8.5 93.90% 90.70%
8 92.20% 89.20%
9 10 7.5 90.70% 87.80%
0 0 7 89.20% 86.30%
0 0 6.5 87.80% 85.00%
0 0
0 0
0 0
0 0
0 0
0 0

- Fatigue -
4% 6% <---- May be modified
0
0
0 0 0
0
0
0 0 0
0
0
0 0 0
0
0
0 0 0
0
0
0 0 0
 3 4 5 6

92.20% 89.20% 86.30% 83.70%

90.70% 87.80% 85.00% 82.40%
89.20% 86.30% 83.70% 81.10%
87.80% 85.00% 82.40% 79.90%
86.30% 83.70% 81.10% 78.60%
85.00% 82.40% 79.90% 77.40%
83.70% 81.10% 78.60% 76.20%
82.40% 79.90% 77.40% 75.10%

e modified
 7 8 9 10

81.10% 78.60% 76.20% 73.90%

79.90% 77.40% 75.10% 72.30%
78.60% 76.20% 73.90% 70.70%
77.40% 75.10% 72.30% 69.40%
76.20% 73.90% 70.70% 68.00%
75.10% 72.30% 69.40% 66.70%
73.90% 70.70% 68.00% 65.30%
72.30% 69.40% 66.70% 64.00%