Fullsterkur Strongman Program
by Alex Bromley
569 athletes joined
Strongman program that you can do in a regular gym
4.48
(43 ratings)
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
Level
Novice, Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
3 days
Time Per Workout
75 minutes
VARIATION
Variation 1
Variation 2
3 Day a Week
Program Length
12 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Variation Description
- Medium weekly volume
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
1
2" Deficit Deadlift
3
5 reps
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
3
6 reps
4
Hamstring Curl
2
12-15 reps
5
Back Extension (Weighted)
2
12-15 reps
6
Kroc Row
2
20 reps
Unlock by purchasing
this program on the appDay 1
1
2" Deficit Deadlift
5
5 reps
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
3
6 reps
3-4 reps
4
Hamstring Curl
4
10-12 reps
5
Back Extension (Weighted)
4
10-12 reps
6
Kroc Row
4
15 reps
Unlock by purchasing
this program on the appDay 1
1
2" Deficit Deadlift
3
5 reps
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
1
6 reps
AMRAP
4
Hamstring Curl
3
8-10 reps
5
Back Extension (Weighted)
3
8-10 reps
6
Kroc Row
3
12 reps
Unlock by purchasing
this program on the appDay 1
1
2" Deficit Deadlift
3
5 reps
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
3
4 reps
4
Hamstring Curl
2
12-15 reps
5
Back Extension (Weighted)
2
12-15 reps
6
Kroc Row
2
20 reps
Unlock by purchasing
this program on the appDay 1
1
2" Deficit Deadlift
5
5 reps
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
3
4 reps
2-3 reps
4
Hamstring Curl
4
10-12 reps
5
Back Extension (Weighted)
4
10-12 reps
6
Kroc Row
4
15 reps
Unlock by purchasing
this program on the appDay 1
1
2" Deficit Deadlift
3
5 reps
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
1
4 reps
AMRAP
4
Hamstring Curl
3
8-10 reps
5
Back Extension (Weighted)
3
8-10 reps
6
Kroc Row
3
12 reps
Unlock by purchasing
this program on the appDay 1
1
Standard Height Deadlift
1
3 reps
2
13-16" Deadlift
3
5 reps
3
Zercher Squat (Barbell)
2
1
5 reps
AMRAP
4
Power Row
4
8-10 reps
Unlock by purchasing
this program on the appDay 1
1
Standard Height Deadlift
1
3 reps
2
13-16" Deadlift
1
3
5 reps
3-4 reps
3
Zercher Squat (Barbell)
2
1
5 reps
AMRAP
4
Power Row
3
6-8 reps
Unlock by purchasing
this program on the appDay 1
1
Standard Height Deadlift
1
3 reps
2
13-16" Deadlift
1
1
5 reps
AMRAP
3
Zercher Squat (Barbell)
2
1
5 reps
AMRAP
4
Power Row
2
4-6 reps
Unlock by purchasing
this program on the appDay 1
1
Standard Height Deadlift
1
1 reps
2
13-16" Deadlift
3
3 reps
3
Zercher Squat (Barbell)
2
1
3 reps
AMRAP
4
Power Row
4
8-10 reps
Unlock by purchasing
this program on the appDay 1
1
Standard Height Deadlift
1
1 reps
2
13-16" Deadlift
1
3
3 reps
2 reps
3
Zercher Squat (Barbell)
2
1
3 reps
AMRAP
4
Power Row
4
6-8 reps
Unlock by purchasing
this program on the appDay 1
1
Standard Height Deadlift
1
1 reps
2
13-16" Deadlift
1
1
3 reps
AMRAP
3
Zercher Squat (Barbell)
2
1
3 reps
AMRAP
4
Power Row
4
4-6 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
3
5 reps
2
Floor Press (Barbell)
3
6 reps
3
Shoulder Press (Dumbbell)
2
12-15 reps
4
Dips
2
12-15 reps
5
Skull Crusher
2
12-15 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
5
5 reps
2
Floor Press (Barbell)
1
3
6 reps
3-4 reps
3
Shoulder Press (Dumbbell)
4
10-12 reps
4
Dips
4
10-12 reps
5
Skull Crusher
4
10-12 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
3
5 reps
2
Floor Press (Barbell)
1
1
6 reps
AMRAP
3
Shoulder Press (Dumbbell)
3
8-10 reps
4
Dips
3
8-10 reps
5
Skull Crusher
3
8-10 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
3
5 reps
2
Floor Press (Barbell)
3
4 reps
3
Shoulder Press (Dumbbell)
2
12-15 reps
4
Dips
2
12-15 reps
5
Skull Crusher
2
12-15 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
5
5 reps
2
Floor Press (Barbell)
1
3
4 reps
2-3 reps
3
Shoulder Press (Dumbbell)
4
10-12 reps
4
Dips
4
10-12 reps
5
Skull Crusher
4
10-12 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
3
5 reps
2
Floor Press (Barbell)
1
1
4 reps
AMRAP
3
Shoulder Press (Dumbbell)
3
8-10 reps
4
Dips
3
8-10 reps
5
Skull Crusher
3
8-10 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
1
3
3 reps
3 reps
2
Seated Pin Press
3
5 reps
3
Seated Strict Press
2
1
5 reps
AMRAP
4
JM Press
4
8-10 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
1
3
3 reps
3 reps
2
Seated Pin Press
1
3
5 reps
3-4 reps
3
Seated Strict Press
2
1
5 reps
AMRAP
4
JM Press
3
6-8 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
1
3
3 reps
3 reps
2
Seated Pin Press
1
1
5 reps
AMRAP
3
Seated Strict Press
2
1
5 reps
AMRAP
4
JM Press
3
4-6 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
1
3
1 reps
1 reps
2
Seated Pin Press
3
3 reps
3
Seated Strict Press
2
1
3 reps
AMRAP
4
JM Press
4
8-10 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
1
3
1 reps
1 reps
2
Seated Pin Press
1
3
3 reps
2 reps
3
Seated Strict Press
2
1
3 reps
AMRAP
4
JM Press
3
6-8 reps
Unlock by purchasing
this program on the appDay 2
1
Competition Overhead Press From Rack
1
3
1 reps
1 reps
2
Seated Pin Press
1
1
3 reps
AMRAP
3
Seated Strict Press
2
1
3 reps
AMRAP
4
JM Press
4
4-6 reps
Unlock by purchasing
this program on the appDay 3
1
High Bar Squat (Barbell)
3
5 reps
2
Barbell Clean And Press Each Rep
3
6 reps
3
Strict Bent Barbell Row
3
10 reps
4
Shrug (Dumbbell)
2
20 reps
5
Lat Pulldown (Close Grip)
2
12-15 reps
6
Hammer Curl
2
12-15 reps
Unlock by purchasing
this program on the appDay 3
1
High Bar Squat (Barbell)
5
5 reps
2
Barbell Clean And Press Each Rep
1
3
6 reps
3-4 reps
3
Strict Bent Barbell Row
1
3
10 reps
6-8 reps
4
Shrug (Dumbbell)
4
15 reps
5
Lat Pulldown (Close Grip)
4
10-12 reps
6
Hammer Curl
4
10-12 reps
Unlock by purchasing
this program on the appDay 3
1
High Bar Squat (Barbell)
3
5 reps
2
Barbell Clean And Press Each Rep
1
1
6 reps
AMRAP
3
Strict Bent Barbell Row
1
1
10 reps
AMRAP
4
Shrug (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
8-10 reps
6
Hammer Curl
3
8-10 reps
Unlock by purchasing
this program on the appDay 3
1
High Bar Squat (Barbell)
3
5 reps
2
Barbell Clean And Press Each Rep
3
4 reps
3
Strict Bent Barbell Row
3
8 reps
4
Shrug (Dumbbell)
2
20 reps
5
Lat Pulldown (Close Grip)
2
12-15 reps
6
Hammer Curl
2
12-15 reps
Unlock by purchasing
this program on the appDay 3
1
High Bar Squat (Barbell)
5
5 reps
2
Barbell Clean And Press Each Rep
1
3
4 reps
2-3 reps
3
Strict Bent Barbell Row
1
3
8 reps
5-6 reps
4
Shrug (Dumbbell)
4
15 reps
5
Lat Pulldown (Close Grip)
4
10-12 reps
6
Hammer Curl
4
10-12 reps
Unlock by purchasing
this program on the appDay 3
1
High Bar Squat (Barbell)
3
5 reps
2
Barbell Clean And Press Each Rep
1
1
4 reps
AMRAP
3
Strict Bent Barbell Row
1
1
8 reps
AMRAP
4
Shrug (Dumbbell)
3
12 reps
5
Lat Pulldown (Close Grip)
3
8-10 reps
6
Hammer Curl
3
8-10 reps
Unlock by purchasing
this program on the appDay 3
1
One Arm DB Snatch
5
3 reps
2
Box Squat (Pause On Box)
1
3
3 reps
3 reps
3
Clean Once And Press Away
3
5 reps
4
Paused Good Morning
4
8-10 reps
Unlock by purchasing
this program on the appDay 3
1
One Arm DB Snatch
5
3 reps
2
Box Squat (Pause On Box)
1
3
3 reps
3 reps
3
Clean Once And Press Away
1
3
5 reps
3-4 reps
4
Paused Good Morning
3
6-8 reps
Unlock by purchasing
this program on the appDay 3
1
One Arm DB Snatch
5
3 reps
2
Box Squat (Pause On Box)
1
3
3 reps
3 reps
3
Clean Once And Press Away
1
1
5 reps
AMRAP
4
Paused Good Morning
2
4-6 reps
Unlock by purchasing
this program on the appDay 3
1
One Arm DB Snatch
5
1 reps
2
Box Squat (Pause On Box)
1
3
1 reps
1 reps
3
Clean Once And Press Away
3
3 reps
4
Paused Good Morning
4
8-10 reps
Unlock by purchasing
this program on the appDay 3
1
One Arm DB Snatch
5
1 reps
2
Box Squat (Pause On Box)
1
3
1 reps
1 reps
3
Clean Once And Press Away
1
3
3 reps
2 reps
4
Paused Good Morning
3
6-8 reps
Unlock by purchasing
this program on the appDay 3
1
One Arm DB Snatch
5
1 reps
2
Box Squat (Pause On Box)
1
3
1 reps
1 reps
3
Clean Once And Press Away
1
1
3 reps
AMRAP
4
Paused Good Morning
2
4-6 reps
Unlock by purchasing
this program on the appWHAT PEOPLE ARE SAYING(43 ratings)
Only ratings with written feedback are displayed here.
4.48 / 5
SamuelAge 22, Man
15 days ago
Fun but tough I ran bullmastiff and had great strength and muscle gain so I decided to run another program by Bromley and I can say that this program kicks your ass but it’s fun trying new lifts.
TheBatman47Man
a month ago
Great program overall. I'd especially say it's beneficial for people that are new to strength training in general as even with heavy sets in the last few weeks of each phase the volume is more than manageable on 3 or 4 day programme especially with the deload weeks it has.
I've done 3 days twice and I'm coming up in week 10 of my third round but with 4 days. I've added in approximately 3 or so extra exercises for each day as well as some calf and grip work to increase the overall volume on some muscles (mainly legs) however this is a personal thing as I want a better squat overall along with calf and forearm strength and size. I have also included one or two steady state and zone 3-4 cardio a week to round it out.
If you eat decent and enough and get some solid sleep you'll have no issues. I didn't do either very well due to work and I was still fine and made gains.
To put into perspective I was struggling on 160kg deadlift around the time of starting my first run. On my second run I just missed 180 and comfortably got 170. I'm now doing 165kg for 3 reps in this current week of training on my third run. There's no reason I won't get 180 on my final week if not higher.
My overhead press went from struggling with anything over 45kg to 70kg for double or triples.
My squat felt it lacked behind but with a bit more volume added on based on what you can tolerate and still recover from it's a marginal adaptation to the programme.
Overall solid program and a great first step into strongman if you either are new and want to move onto specific training or you're struggling to find a specific strongman place to train frequently and need to use a commercial gym more often than not.