Fullsterkur Strongman Program

$24.99(35 reviews)
Strongman program that you can do in a regular gym
Program Description

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.

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...

Program Overview
CoachAlex Bromleyverified coach
LevelNovice, Intermediate
EquipmentFull Gym
Time Per Workout75 minutes
Days Per Week3 days
Program Length12 weeks
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3 Day a Week
Program Length
12 weeks
Days Per Week
3 days
Default Days
Mon, Wed, Fri
Variation Description
  • Medium weekly volume
Base Week 1
Day 1
ExerciseSetsReps
2" Deficit Deadlift3
5
Standard Height Deadlift1
AMRAP
Pause Front Squat3
6
Hamstring Curl2
12-15
Back Extension (Weighted)2
12-15
Kroc Row2
20
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Day 2
ExerciseSetsReps
Competition Overhead Press From Rack3
5
Floor Press (Barbell)3
6
Shoulder Press (Dumbbell)2
12-15
Dips2
12-15
Skull Crusher2
12-15
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Day 3
ExerciseSetsReps
High Bar Squat (Barbell)3
5
Barbell Clean And Press Each Rep3
6
Strict Bent Barbell Row3
10
Shrug (Dumbbell)2
20
Lat Pulldown (Close Grip)2
12-15
Hammer Curl2
12-15
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Base Week 2

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Day 1
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Day 3
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Base Week 3

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Base Week 4

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Base Week 5

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Day 3
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Base Week 6

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Day 3
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Peak Week 1

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Day 1
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Peak Week 2

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Peak Week 3

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Peak Week 4

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Peak Week 5

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Peak Week 6

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What People Are Saying
4.6/ 5
Steven D.Man, 25
4 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great program
5 days ago
Josiah L.Man, 28
5 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Working great so far. About to go into the peak so I’m excited for some more progress!
7 days ago
James H.Man
12 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
Overall, I enjoyed the program. My numbers before and after: DL- 385 > 405 Push press- 205>205 Squat -315(free squat) >325(box squat, which is harder) I was really hoping for some improvement overhead. It seemed to me that in the peak weeks with less volume, I got weaker. Still a fun program, though.
18 days ago
Bowen R.Man
9 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Wonderful carry over to strongman with the fatigue of trying to appropriate a powerlifting program with sandbag to shoulder etc.
22 days ago
Bogdan S.Man, 28
4 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Significant modifications
I love the precision of the programming and the exercise selection. I feel like it's the perfect dose of work. I added more bodybuilding accessories, but the strength program is perfect on it's own.
a month ago
Vincent W.Man, 23
3 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great program by the goat
a month ago
Twd1Man, 34
4 weeks complete
7 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Great program!!! I feel like I’m getting stronger each day!!!!
a month ago