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5/3/1 Strongman
by Pablo M.
10 athletes joined
Program Description
Strongman training
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
May 07, 2024 05:39
Last Edited
Jun 14, 2024 01:14
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Week 1
1 / 4 Weeks
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Band Pull Apart
3 Sets
3
Power Clean
5 Sets
4A
Bench Press (Paused)
5 Sets
5
Barbell Row
5 Sets
6
Tricep Extension (Cable)
5 Sets
7
Face Pull
5 Sets
8
Hammer Curl
4 Sets
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Walking Lunge
5 Sets
3
Weighted Walk
5 Sets
4
Hamstring Curl
4 Sets
5
Lat Pulldown
4 Sets
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
3
Pull-Up (Bodyweight)
3 Sets
4
Overhead Press (Barbell)
5 Sets
5
Romanian Deadlift (Barbell)
5 Sets
6
Leg Press
2 Sets
7
Kroc Row
2 Sets
Day 4
1
Floor To Overhead Event
3 Sets
2
Moving Event
3 Sets
3
Load To Height
3 Sets
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Walking Lunge
5 Sets
3
Weighted Walk
5 Sets
4
Hamstring Curl
4 Sets
5
Lat Pulldown
4 Sets
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
3
Pull-Up (Bodyweight)
3 Sets
4
Overhead Press (Barbell)
5 Sets
5
Romanian Deadlift (Barbell)
5 Sets
6
Leg Press
2 Sets
7
Kroc Row
2 Sets
Day 4
1
Floor To Overhead Event
3 Sets
2
Moving Event
3 Sets
3
Load To Height
3 Sets
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Band Pull Apart
3 Sets
3
Power Clean
5 Sets
4A
Bench Press (Paused)
5 Sets
5
Barbell Row
5 Sets
6
Tricep Extension (Cable)
5 Sets
7
Face Pull
5 Sets
8
Hammer Curl
4 Sets
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Band Pull Apart
3 Sets
3
Power Clean
5 Sets
4A
Bench Press (Paused)
5 Sets
5
Barbell Row
5 Sets
6
Tricep Extension (Cable)
5 Sets
7
Face Pull
5 Sets
8
Hammer Curl
4 Sets
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Walking Lunge
5 Sets
3
Weighted Walk
5 Sets
4
Hamstring Curl
4 Sets
5
Lat Pulldown
4 Sets
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
3
Pull-Up (Bodyweight)
3 Sets
4
Overhead Press (Barbell)
5 Sets
5
Romanian Deadlift (Barbell)
5 Sets
6
Leg Press
2 Sets
7
Kroc Row
2 Sets
Day 4
1
Floor To Overhead Event
3 Sets
2
Moving Event
3 Sets
3
Load To Height
3 Sets
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Band Pull Apart
3 Sets
3
Power Clean
5 Sets
4A
Bench Press (Paused)
5 Sets
5
Barbell Row
5 Sets
6
Tricep Extension (Cable)
5 Sets
7
Face Pull
5 Sets
8
Hammer Curl
4 Sets
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Walking Lunge
5 Sets
3
Weighted Walk
5 Sets
4
Hamstring Curl
4 Sets
5
Lat Pulldown
4 Sets
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
3
Pull-Up (Bodyweight)
3 Sets
4
Overhead Press (Barbell)
5 Sets
5
Romanian Deadlift (Barbell)
5 Sets
6
Leg Press
2 Sets
7
Kroc Row
2 Sets
Day 4
1
Floor To Overhead Event
3 Sets
2
Moving Event
3 Sets
3
Load To Height
3 Sets