strongman bigloz starter

by Ben M.
8 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
    Jul 07, 2025 10:28

Summary

Unleash your inner strength with the Strongman Bigloz Starter program, a comprehensive 12-week training plan designed for those ready to build a solid foundation in strength training. Comprising four workouts each week, this program focuses on essential lifts like the deadlift, military press, and various rowing movements to target major muscle groups. With a blend of barbell, dumbbell, and bodyweight exercises, you'll enhance your power and endurance while honing your technique. Get ready to challenge yourself and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
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%