Fullsterkur Strongman Program
Strongman program that you can do in a regular gym
Overview
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 & 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...
As stated above, Fullsterkur is built around compound exercises that closely mimic the movements and challenges faced in Strongman competitions. These exercises are selected to develop critical aspects of strength and athleticism, including:
Static Strength: The ability to exert maximum force without movement, crucial for events like the Atlas Stones or log lifts.
Work Capacity: The endurance to perform high-intensity tasks over longer periods, which is essential for events like the Farmer's Walk or the yoke carry.
Trunk and Upper Back Thickness: Vital for maintaining stability and power in lifts and carries. This development helps with everything from deadlifts to heavy carries.
Explosiveness: The ability to generate power quickly, which is necessary for dynamic movements like loading a stone or flipping a tire.
Grip Strength: A fundamental component of Strongman training, grip strength is essential for lifting heavy objects and holding onto them under challenging conditions.
Why Train Strongman?
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 training routine:
Functional Strength: Strongman training prepares you for real-life situations where strength matters. Unlike traditional bodybuilding, 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 functional, enhancing your ability to perform everyday tasks with greater ease.
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.
Explosiveness and Conditioning: Strongman training doesn’t just build muscle; it also enhances explosiveness and cardiovascular conditioning. Many Strongman events require short bursts of intense effort followed by brief recovery periods, mimicking the demands of many sports and real-world activities. This combination of strength and conditioning makes you more athletic and resilient.
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.
Fullsterkur: Bringing Strongman Training to Your Gym
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.
Who it's for
Reviews
Just finished the Base phase moving onto the peak. My overhead press strength and confidence has skyrocketed on this program. Clean+Jerk are going great. Bench is staying consistent. Squat feels strong. Deadlift is the only lift that I’ve noticed a drop. Every deadlift day I’ve felt weak and couldn’t meet the exact reps. I started this program directly after a powerlifting meet so my numbers were very accurate starting the program.
I’ve enjoyed working through multiple programs written by Bromley and this program is just what I needed in preparation for my next strongman competition!
Very different as a program of what I usually do. Lots of shoulder training. Definitely going to re do it
I just started learning about strongman and wanted to find a starting point. This is the least gimmick riddled program I found. It's easy to understand, intense enough for progress, and recovery is appropriate. Follow the program with as few modifications as possible the first time through.
Variations
12 weeks · 3 days/wk
- Medium weekly volume
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 2" Deficit Deadlift | 3 | 5 reps | 65% |
| 2 | Standard Height Deadlift | 1 | AMRAP | 65% |
| 3 | Pause Front Squat | 3 | 6 reps | @5 |
| 4 | Hamstring Curl | 2 | 12–15 reps | @7 |
| 5 | Back Extension (Weighted) | 2 | 12–15 reps | @7 |
| 6 | Kroc Row | 2 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Competition Overhead Press From Rack | 3 | 5 reps | 65% |
| 2 | Floor Press (Barbell) | 3 | 6 reps | @5 |
| 3 | Shoulder Press (Dumbbell) | 2 | 12–15 reps | @7 |
| 4 | Dips | 2 | 12–15 reps | @7 |
| 5 | Skull Crusher | 2 | 12–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 5 reps | 65% |
| 2 | Barbell Clean And Press Each Rep | 3 | 6 reps | @5 |
| 3 | Strict Bent Barbell Row | 3 | 10 reps | @5 |
| 4 | Shrug (Dumbbell) | 2 | 20 reps | @7 |
| 5 | Lat Pulldown (Close Grip) | 2 | 12–15 reps | @7 |
| 6 | Hammer Curl | 2 | 12–15 reps | @7 |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Common questions
Fullsterkur Strongman Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 75 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Fullsterkur Strongman Program is structured around 3–4 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Fullsterkur Strongman Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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