Fullsterkur Strongman Program

$24.994.67 (3 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
Andrew G. Man
2 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Just getting back to strongman after dropping from 305 heavyweight division to 225 for a marathon. Amazing programming and exercise selection. It's also extremely fun from a strongman perspective. Currently in rotations for medical school and only have a commercial gym, I was looking for something 3 days and to transition back into a contest at the end of the 12 months. Nothing beats actually implements, and comp prep, but this is the best commercial gym prep you're gonna get.
4 days ago
Karl Wibbing Man, 44
2 weeks complete
18 years of prior experience
Marginal modifications
Too early to judge gains. Only after 12 weeks will I know. Great respect for this Man. Love his YouTube channel and if you're not subscribed you should be
6 days ago
1600matt Man, 17
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Clean increased significantly, push press significantly increased, deadlift endurance increased significantly.
23 days 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