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strongman bigloz starter

by Ben M.
7 athletes joined

Program Description

get strong. do strongman stuff. this program needs access to strongman equipment, yokes, farmers carry, stones, sandbags and loading medley implements. Not my own work - the program was written by big Loz and send out in some Cerberus emails. Is a starter to intermediate strongman program. all credit to Laurence Shahlaei i wrote it up for me to try in my next block. will happily delete if directed.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 01, 2025 11:39
  • Last Edited
    May 02, 2025 05:43
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ON THE BOOSTCAMP APP FOR FREE
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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
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Deadlift (Paused)
4
5 reps
50%
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Deadlift (Paused)
4
5 reps
52.5%
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
72.5%
2
Deadlift (Paused)
4
5 reps
55%
3
Pendlay Row
3
10 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Deadlift (Paused)
4
5 reps
57.5%
3
Pendlay Row
3
10 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Speed Deadlift
5
3 reps
50%
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
82.5%
2
Speed Deadlift
5
3 reps
52.5%
3
Pendlay Row
3
10 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
87.5%
2
Speed Deadlift
5
3 reps
55%
3
Pendlay Row
3
10 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Speed Deadlift
5
3 reps
57.5%
3
Pendlay Row
3
10 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
2
8 reps
67.5%
3
Pendlay Row
3
6 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
92.5%
2
Deadlift (Barbell)
2
8 reps
70%
3
Pendlay Row
3
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Deadlift (Barbell)
2
8 reps
72.5%
3
Pendlay Row
3
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Plank
3
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
2
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
75%
85%
90%
95%
100%
2
Deadlift (Barbell)
2
8 reps
75%
3
Pendlay Row
3
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 6
5
Chest Supported Row (Dumbbell)
4
8 reps
RPE 6
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
7
Plank
3
0.75 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Smith Machine)
4
8 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5 reps
77.5%
2
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
72.5%
2
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5 reps
82.5%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
87.5%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
82.5%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
87.5%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3 reps
90%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 5
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
6
Behind The Back Holds
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
65%
2
Leg Press
3
10-15 reps
RPE 7
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
67.5%
2
Leg Press
3
10-15 reps
RPE 7
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
70%
2
Leg Press
3
10-15 reps
RPE 7
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
72.5%
2
Leg Press
3
10-15 reps
RPE 7
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
75%
2
Leg Press
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
77.5%
2
Leg Press
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
80%
2
Leg Press
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
82.5%
2
Leg Press
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
10-12 reps
RPE 8
4
Back Extension
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
82.5%
2
Safety Bar Squat
2
8 reps
67.5%
3
Leg Press
3
6-10 reps
RPE 9
4
Lying Leg Curl
4
10-12 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
85%
2
Safety Bar Squat
2
8 reps
70%
3
Leg Press
3
6-10 reps
RPE 9
4
Lying Leg Curl
4
10-12 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
87.5%
2
Safety Bar Squat
2
8 reps
72.5%
3
Leg Press
3
6-10 reps
RPE 9
4
Lying Leg Curl
4
10-12 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
90%
2
Safety Bar Squat
2
8 reps
75%
3
Leg Press
3
6-10 reps
RPE 9
4
Lying Leg Curl
4
10-12 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
72.5%
2
Farmer's Walk (Weighted)
3
1 reps
65%
3
Carry medley
3
1 reps
80%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
75%
2
Farmer's Walk (Weighted)
3
1 reps
85%
3
stones over podium
3
5 reps
80%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
77.5%
2
Farmer's Walk (Weighted)
3
1 reps
65%
3
Carry medley
3
1 reps
80%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
80%
2
Farmer's Walk (Weighted)
3
1 reps
85%
3
stones over podium
3
5 reps
80%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
80%
2
Farmer's Walk (Weighted)
3
1 reps
65%
3
Carry medley
3
1 reps
80%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
82.5%
2
Farmer's Walk (Weighted)
3
1 reps
85%
3
stones over podium
3
5 reps
80%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
80%
2
Farmer's Walk (Weighted)
3
1 reps
65%
3
Carry medley
3
1 reps
85%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
87.5%
2
Farmer's Walk (Weighted)
3
1 reps
90%
3
stones over podium
3
5 reps
85%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
90%
2
Farmer's Walk (Weighted)
3
1 reps
65%
3
Carry medley
3
1 reps
85%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
2 reps
92.5%
2
Farmer's Walk (Weighted)
3
1 reps
90%
3
stones over podium
3
5 reps
85%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1 reps
95%
2
Farmer's Walk (Weighted)
3
1 reps
65%
3
Carry medley
3
1 reps
85%
4
Behind The Back Holds
3
1 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
2
2 reps
2 reps
2 reps
1 reps
1 reps
60%
75%
85%
95%
100%
2
Farmer's Walk (Weighted)
3
1 reps
90%
3
stones over podium
3
5 reps
85%
4
Behind The Back Holds
3
1 reps
90%
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Paused)
4 Sets
5 Reps
50%
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown
4 Sets
12 Reps
@6
5
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@6
6
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@7
7
Plank
3 Sets
0.75 mins
@8
Day 2
1
Military Press (Barbell)
4 Sets
8 Reps
70%
2
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@7
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@5
3B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@5
4
Overhead Extension (EZ Bar)
3 Sets
8 Reps
@7
5
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6
6
Behind The Back Holds
3 Sets
1 Reps
@7
Day 3
1
Safety Bar Squat
4 Sets
8 Reps
65%
2
Leg Press
3 Sets
10-15 Reps
@7
3
Lying Leg Curl
4 Sets
10-12 Reps
@8
4
Back Extension
3 Sets
12 Reps
@7
5
Leg Extension
4 Sets
12 Reps
@7
6
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
Day 4
1
Push Press (Barbell)
4 Sets
5 Reps
72.5%
2
Farmer's Walk (Weighted)
3 Sets
1 Reps
65%
3
Carry medley
3 Sets
1 Reps
80%
4
Behind The Back Holds
3 Sets
1 Reps
90%