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Starting Strongman

by Capncoops

Program Description

Getting to grips with new movements and awkward loads. For use in a gym that doesn't necessarily have all the equipment needed for strongman training and making do with what's available to you. Blending olympic lifting, powerlifting, awkward loads as well as time under strain and building grit. It may be worth investing in some fat gripz before starting this programme.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 17, 2025 07:25
  • Last Edited
    Jul 09, 2025 09:08

Summary

**Starting Strongman 2** is a comprehensive 16-week program designed to build your strength and confidence in strongman-style lifting. Comprising four training days each week, you'll focus on essential lifts like the Deadlift, Clean & Press, and Zercher Squats, alongside targeted accessory work to enhance your grip and overall power. With a mix of high-intensity and technique-focused sessions, this program is perfect for both beginners and seasoned lifters looking to elevate their performance. Get ready to push your limits and embrace the challenge!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6 reps
70%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
5 reps
75%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
4 reps
80%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
4 reps
80%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6 reps
50%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
5 reps
77%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
4 reps
82%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
3 reps
85%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
3 reps
85%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6 reps
60%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
3 reps
87%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
2 reps
90%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
2 reps
92%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
2 reps
95%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6 reps
50%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
1
1 reps
100%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
7
Plate Pinch
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
15" Block Deadlift
4
5 reps
70%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
15" Block Deadlift
4
5 reps
75%
3
Zercher Squat (Barbell)
4
6 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
15" Block Deadlift
4
4 reps
80%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
15" Block Deadlift
4
4 reps
80%
3
Zercher Squat (Barbell)
2
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
15" Block Deadlift
4
5 reps
60%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77%
2
15" Block Deadlift
4
5 reps
77%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
15" Block Deadlift
4
4 reps
82%
3
Zercher Squat (Barbell)
4
6 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
15" Block Deadlift
4
3 reps
85%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
15" Block Deadlift
5
3 reps
85%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
15" Block Deadlift
4
5 reps
60%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
87%
2
15" Block Deadlift
4
3 reps
87%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
15" Block Deadlift
4
2 reps
90%
3
Zercher Squat (Barbell)
4
6 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
92%
2
15" Block Deadlift
4
2 reps
92%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2
15" Block Deadlift
5
2 reps
95%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
50%
2
15" Block Deadlift
4
5 reps
85%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
15" Block Deadlift
1
1 reps
100%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
6 reps
70%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Kettlebell Swing
3
AMRAP
RPE 8
7C
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
9 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
75%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
80%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
2
6 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
80%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Inverted Row
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
60%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Inverted Row
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
77%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Inverted Row
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
9 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
82%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Inverted Row
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
3 reps
85%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Inverted Row
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
3 reps
85%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
60%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
3 reps
87%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
9 reps
RPE 8
4
Bench Press (Barbell)
4
2 reps
90%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
2 reps
92%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
2 reps
95%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
50%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
1
1 reps
100%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
92%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
50%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Axle Clean & Press
4 Sets
6 Reps
70%
2
Split Jerk
3 Sets
3 Reps
@8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Overhead Triceps Extension
3 Sets
10-12 Reps
@8
6
Ab Wheel
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
15" Block Deadlift
4 Sets
5 Reps
70%
3
Zercher Squat (Barbell)
4 Sets
8 Reps
@8
4
Barbell Row
4 Sets
10 Reps
@8
5
Hammer Curls With Fat Gripz
3 Sets
10 Reps
@8
6
Barbell Holds With Fat Gripz
3 Sets
0.5 mins
@8
Day 3
1
Clean To Front Squat
3 Sets
3 Reps
@9
2
Farmer Carries
4 Sets
8 Reps
@8
3
Zercher Carry
4 Sets
8 Reps
@8
4
Bench Press (Barbell)
4 Sets
6 Reps
70%
5
Seated Dip (Machine)
3 Sets
10 Reps
@8
6
Chin-Up (Assisted)
3 Sets
AMRAP
@8
7A
Kettlebell Swing
3 Sets
AMRAP
@8
7B
Kettlebell Swing
3 Sets
AMRAP
@8
7C
Skipping
3 Sets
-
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Lunge (Barbell)
3 Sets
10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@8
5
Shrug (Barbell)
3 Sets
15 Reps
@8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3 Sets
6 Reps
@8
7
Cable Woodchoppers
3 Sets
AMRAP
@8