Fullsterkur Strongman Program

$24.994.77 (13 reviews)
Strongman program that you can do in a regular gym
Program Description

Why train Strongman?

Strongman training is about developing true functional strength. Not only do you learn to lift heavy objects, you learn to move them through different planes of motion, distances, and time durations. You will develop absolute strength, explosiveness, and conditioning that translate to real life.

Strength competitions have been going on since at least 6000 B.C., which culminated to the modern World's Strongest Man Competition in 1977. Strongman competitions require heavy stones, logs, sleds, sandbags, kegs, etc. This is where Fullsterkur comes in...

What is Fullsterkur Strongman Program?

Developed by Alex Bromley, a 15 year veteran in strength sports and have competed in over 50 Strongman contests, Fullsterkur is a strongman program that you can do in any commercial gym with just basic barbells, dumbbells, and gym machines.

Fullsterkur program features many compound exercise variations that aim to mimic Strongman competition exercises and equipment use with the goal to develop statis strength, work capacity, trunk & upper back thickness, explosiveness, and grip strength.

The program is 12 weeks in length, starting with a 6 week Base Phase then a 6 week Peak Phase. There are two variations of the program available, a 3X per week or 4x per week.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice, Intermediate
Full Gym
75 minutes
3 days
12 weeks
What People Are Saying
Michael M. Man, 29
3 weeks complete
10 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
14 days ago
Dag L. Man
2 weeks complete
No modifications
24 days ago
Chris B. Man, 29
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
I'm training for my first strong man contest in Oct. This program has been very beneficial so far for pointing me in the right direction! 10/10
25 days ago
Josh Y. Man
3 weeks complete
No modifications
a month ago
Owen T. Man, 19
10 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Anonymous Man
6 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Just finishing up base phase and will update after peak. Great program and totally worth it. I’m not interested in doing strongman but I picked this because it was cool and different from what I’ve done before which was mostly years of 5/3/1 variations, some of Brian Alsruhe’s stuff, and a few rounds of super squats. Also my back strength needed some extra focus. I also wanted some “functional strength” that would transfer well. This program was a great fit. The paused front squats are absolutely brutal but I think one of the key exercises to the substantial increase in lower back/hip stability and power transfer I feel on all movements after 6 weeks of this. The occasional AMRAPS mixed in were an awesome change of pace. I gained some size practically everywhere also which helps. Even though it was a base phase it was fun. It never felt like a boring grind like some other base phases I’ve done. I feel well set up to start tapering and getting heavy now. On a side note be conservative for your 1 RM for overhead press (push press) if like me you aren’t sure what your max is because you’ve never tested push press max. I felt like it was perfect at first but by week 4-5 it was a struggle and week 6 I failed the first set and had to drop weight. My mistake, nothing to do with program. Looking forward to peak phase.
2 months ago
Devin J. Man, 33
3 weeks complete
No modifications
2 months ago
Anonymous
6 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
2 months ago
Dameco H. Man, 29
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
2 months ago
Joe V. Man, 33
5 weeks complete
14 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Too early to truest judge the results but I’m loving the program so far. I follow Alex on YouTube and was excited to try this program. I have my first sanctioned event coming up in a couple of months and can’t wait to kick asd
2 months ago
Variation Name
Program Length
Days Per Week
Default Days
3 Day a Week
12 weeks
3 days
Mon, Wed, Fri
Variation Description
  • Medium weekly volume
Mon
Take at least 10 min rest after deadlifts, drink intra-workout
1. 2" Deficit Deadlift
Dead-stop reps, use straps. 1 min rest between sets
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
65% of 1RM
3
5 reps
65% of 1RM
2. Standard Height Deadlift
Touch and go, use straps. 30 sec timed AMRAP
SetsTargetIntensity
1
65% of 1RM
3. Pause Front Squat
SetsTargetIntensity
1
6 reps
5 RPE
2
6 reps
5 RPE
3
6 reps
5 RPE
4. Hamstring Curl
SetsTargetIntensity
1
12 - 15 reps
7 RPE
2
12 - 15 reps
7 RPE
5. Back Extension (Weighted)
SetsTargetIntensity
1
12 - 15 reps
7 RPE
2
12 - 15 reps
7 RPE
6. Kroc Row
No straps
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
Wed
1. Competition Overhead Press From Rack
Push press or jerk. 1 min rest between sets
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
65% of 1RM
3
5 reps
65% of 1RM
2. Floor Press (Barbell)
SetsTargetIntensity
1
6 reps
5 RPE
2
6 reps
5 RPE
3
6 reps
5 RPE
3. Shoulder Press (Dumbbell)
SetsTargetIntensity
1
12 - 15 reps
7 RPE
2
12 - 15 reps
7 RPE
4. Dips
SetsTargetIntensity
1
12 - 15 reps
7 RPE
2
12 - 15 reps
7 RPE
5. Skull Crusher
SetsTargetIntensity
1
12 - 15 reps
7 RPE
2
12 - 15 reps
7 RPE
Fri
1. High Bar Squat (Barbell)
1 min rest between sets
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
65% of 1RM
3
5 reps
65% of 1RM
2. Barbell Clean And Press Each Rep
Competition Press
SetsTargetIntensity
1
6 reps
5 RPE
2
6 reps
5 RPE
3
6 reps
5 RPE
3. Strict Bent Barbell Row
No straps
SetsTargetIntensity
1
10 reps
5 RPE
2
10 reps
5 RPE
3
10 reps
5 RPE
4. Shrug (Dumbbell)
No straps
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
5. Lat Pulldown (Close Grip)
SetsTargetIntensity
1
12 - 15 reps
7 RPE
2
12 - 15 reps
7 RPE
6. Hammer Curl
SetsTargetIntensity
1
12 - 15 reps
7 RPE
2
12 - 15 reps
7 RPE