Alex Bromley

<h2 style="margin-left: 0px!important;">70s Powerlifter Program</h2><ul><li>4 Days per week</li><li>Upper/Lower/Upper/Lower (1 lift each day)</li><li>3 - 3 Week Volumizing Waves</li><li>3 - 3 Week Intensifying Waves</li><li>Leans on both Variations of Main Lift and Bodybuilding Work</li></ul>PROGRAM OVERVIEWThere’s a heavy influence of the prototypical 70’s lifter here. Many of the accounts of some of the monsters that populated meets at that time, such as Doug Young and Bill Kazmaier, cited high volume approaches with many <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound variations</a> and plenty of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> movements to top it off.There was also an apparent lack of creativity in the progressions, something I see as a positive. If the main lift was done for 5 sets of 10, often times, so were the second and third. Turns out they all progressed just as well as if they had been done for 8s, 6s, 12s, or anything in between. Each lift doesn’t, in fact, need it’s own unique progression scheme. Just set a baseline of work for each lift and progress forward.PROGRAM INSTRUCTIONSMain movement %'s The range in percentages (ex. 60-65-75%) is to give you flexibility depending on how you <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recover</a> each week. If the weight moves well, do most of your sets at the top range. If you feel under-recovered, do all of them at the low end. Increases in weight is second priority; the important thing is that weight doesn't go down as you add a set each week.Deload weeks Deload weeks are not included in the written program. However, take a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-deload-in-lifting">deload</a> week as needed.Be warned This is an abnormal amount of work. The point of programming is to adapt to amounts of work that you are not used to. If you commit to this, understand that success hinges on reasonable weight selection. You will be more and more fatigued for each successive compound movement, so be prepared to adjust the weights way down. If any set in the Base phase was within 3 reps of failure, it was too heavy.

The 70s Powerlifter Program, by Alex Bromley, is designed with a heavy influence of the prototypical 70’s powerlifter here (hence the name). Many of the accounts of some of the monsters that populated meets at that time, such as Doug Young and Bill Kazmaier, cited high volume approaches with many compound variations and plenty of bodybuilding movements to top it off.Read more about the program below for an overview and progression guidance.

70s Powerlifter

KONG is a 12-week program to build some serious <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">size</a>, designed with 3 blocks of 4 week chunks. The three 4-week blocks are separated by exercise selection, exercise order, and set and rep progression.Week 1-4: Volumizing5-day <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> split that hits each body part twice a week. You'll be hitting weak points first, like triceps before delts and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-chest-exercises-size">chest</a>.This is a volumizing phase, which starts off with just a few sets per exercise with high reps in week 1, but steadily increasing load over the next 3 weeks. By the end of week 4, you'll be conditioned for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">high volume training</a>.Week 5-8: PyramidsNow you'll reap the benefits of the high volume work from the previous block by focusing on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound lifts</a> first before accessories.The compounds will be underload variations (like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/benefits-of-close-grip-bench-press">close grip bench</a> and stiff leg <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/romanian-deadlift-vs-deadlift">deadlifts</a>), which forces you to use less weight than the competition variation. The disadvantaged positions force you to train weaknesses in your compounds.The set and rep scheme is in a pyramid, which also forces you to use less weight by prioritizing volume and endurance work. This is a nasty muscle building combination.Week 9-12: Reverse PyramidNow that you're primed from the underload variations, in this block you'll move to overload variations, which prioritizes weight.In this phase you'll be doing the reverse pyramid set and rep scheme, which means prioritizing heavy weights for your first set, then lower load with high reps in later sets.By the end of this program, you'll look like you can scale the Empire State Building.

KONG by Alex Bromley is a free 12-week program to build savage size, designed with 3 blocks of 4 week chunks. The three 4-week blocks are separated by exercise selection, exercise order, and set and rep progression.The program is broken down into 3 phases:<ul><li>Week 1-4: Volumizing</li><li>Week 5-8: Pyramids</li><li>Week 9-12: Reverse Pyramid</li></ul>Learn more about the program below.

KONG: Savage Size in 12 Weeks

As stated above, Fullsterkur is built around <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound exercises</a> that closely mimic the movements and challenges faced in Strongman competitions. These exercises are selected to develop critical aspects of strength and athleticism, including:<ol><li>Static Strength: The ability to exert maximum force without movement, crucial for events like the Atlas Stones or log lifts.</li><li>Work Capacity: The endurance to perform <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ultimate-guide-to-rpe-in-lifting">high-intensity</a> tasks over longer periods, which is essential for events like the Farmer's Walk or the yoke carry.</li><li>Trunk and Upper Back Thickness: Vital for maintaining stability and power in lifts and carries. This development helps with everything from <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/guide-to-deadlift-variations">deadlifts</a> to heavy carries.</li><li>Explosiveness: The ability to generate power quickly, which is necessary for dynamic movements like loading a stone or flipping a tire.</li><li>Grip Strength: A fundamental component of Strongman training, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/why-grip-strength-matters-for-powerlifting">grip strength</a> is essential for lifting heavy objects and holding onto them under challenging conditions.</li></ol><h3 style="margin-left: 0px!important;">Why Train Strongman?</h3>Strongman training is about more than just lifting heavy weights; it’s about building real-world strength that translates beyond the gym. Here’s why you should consider incorporating Strongman principles into your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training routine</a>:<ol><li>Functional Strength: Strongman training prepares you for real-life situations where strength matters. Unlike traditional <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a>, which often focuses on aesthetics, Strongman training emphasizes the ability to lift, move, and carry awkward, heavy objects over varying distances and through different planes of motion. This type of training is highly <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-functional-strength-training-essential-guide">functional</a>, enhancing your ability to perform everyday tasks with greater ease.</li><li>Variety and Challenge: Strongman exercises are inherently varied and challenging, which keeps training interesting and engaging. From lifting heavy stones to pulling trucks, the diversity in movements ensures that no two workouts are the same. This variety not only keeps you motivated but also promotes overall muscle development and strength adaptation.</li><li>Explosiveness and Conditioning: Strongman training doesn’t just build muscle; it also enhances explosiveness and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">cardiovascular</a> conditioning. Many Strongman events require short bursts of intense effort followed by brief <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovery periods</a>, mimicking the demands of many sports and real-world activities. This combination of strength and conditioning makes you more athletic and resilient.</li><li>Mental Toughness: The demands of Strongman training require more than just physical strength. Pushing through grueling workouts, lifting awkward and heavy objects, and competing against the clock build mental toughness and resilience. This mental fortitude carries over into other areas of life, helping you face challenges with greater confidence and determination.</li></ol><h3 style="margin-left: 0px!important;">Fullsterkur: Bringing Strongman Training to Your Gym</h3>The beauty of the Fullsterkur program lies in its simplicity and effectiveness. By using basic gym equipment in creative ways, it enables you to reap the benefits of Strongman training in any commercial gym. Whether you’re lifting a barbell in a deadlift variation that mimics stone lifting or performing a heavy carry using dumbbells, you’re building the kind of strength that has defined Strongmen for generations.By following the Fullsterkur program, you can develop the kind of functional, real-world strength that goes beyond mere aesthetics. You'll build a powerful, resilient body capable of performing under pressure—whether that pressure comes from a heavy barbell in the gym or the challenges of daily life.

Developed by Alex Bromley, a 15 year veteran in strength sports who has 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 static strength, work capacity, trunk &amp; upper back thickness, explosiveness, and grip strength.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...

Fullsterkur Strongman Program

Overview of the weekly splitDay 1 Main lift: Squat Variation: Deadlift variation Accessories: Back, ham/quads, absDay 2 Main lift: Bench Press Variation: Overhead Press variation Accessories: Triceps, biceps, rear delts, rotator cuffsDay 3 Main lift: Deadlift Variation: Squat variation Accessories: Back, ham/quads, absDay 4 Main lift: Overhead Press Variation: Bench Press variation Accessories: Triceps, biceps, rear delts, rotator cuffs Mechanics of the ProgramLow frequency<ul><li>One main lift per day</li><li>Allows a lot of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovery</a></li><li>Requires high <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">volume</a> and effort</li></ul>High Volume and High Effort<ul><li>Main lift features sub-max volume followed by an AMRAP set</li><li>Variation and accessory "volumize" with high rep work</li></ul>Medium Amount of Exercise Variability<ul><li>Less variation than Conjugate, more than Texas Method</li></ul>Autoregulated<ul><li>Performance on AMRAP determines weight jump next week</li></ul>3 week wave structure<ul><li>Weight increases over 3 weeks</li><li>Sets increase over 3 weeks</li><li>Weight and volume resets every 4th week</li></ul>Progression StructureBullmastiff operates off of a 3 week wave structure, meaning stress increases each session over a 3 week period before dropping back and building back up. The last set of the main exercise is performed for an AMRAP and that number is used to estimate a weight jump for the following week. This is a method of auto-regulation made famous by Doug Young.To determine your weight jumps each week for the main lift, add 1% of your 1 rep max for every extra rep you did on last week's AMRAP. For example, If you are working through sets of 6 and performed 10 on the AMRAP, that is 4 extra reps so your weight jump would be 4% of your 1 rep max. If I’m operating off of a 1 rep max of 400lbs, that’s 16lbs (we can safely round down to 15) added to last week's working weight. You'll need to calculate this manually, but it's not hard. This is called autoregulation.

Bullmastiff is Alex Bromley's popular intermediate program from his book, <a target="_blank" rel="noopener noreferrer nofollow" href="https://empirebarbellstore.com/collections/books-and-coaching/products/base-strength-program-design-blueprint">BASE STRENGTH: Program Design Blueprint</a>.Bullmastiff uses all 4 big movements and follows them up with a developmental variation for the opposite movement and then general <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> work. The program has a base phase (9 weeks) and peak phase (9 weeks) based on a 3-week wave progression.Read more about the program below for an overview and progression guidelines.

Alex Bromley

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