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strongman basebuilding

by KC V.
1 athletes joined

Program Description

week 1-5: basebuilding, volume acclimation week 6: test maxes under fatigue week 7-8: transition period between phases week 9-10: ramping volume up for main lifts week 11: deload on fatigue week 12: max

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 05, 2025 10:55
  • Last Edited
    Jun 18, 2025 07:53

Summary

Embark on a transformative 12-week journey with the Strongman Basebuilding program, designed for dedicated lifters ready to enhance their strength and power. This 4-day-a-week regimen focuses on foundational lifts like squats, push presses, and leg presses, ensuring you build a robust base for advanced strongman techniques. Each session is crafted to challenge your limits while promoting muscle growth and functional strength. Equip yourself with a full gym and prepare to unleash your inner athlete!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Hamstring Curl
3
12 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Hamstring Curl
3
12 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
8 reps
RPE 9
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
8 reps
RPE 9
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6.5
2
Leg Extension
2
12 reps
RPE 9
3
Lat Pulldown
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Seated Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Seated Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Seated Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Seated Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Seated Calf Raise
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
1
1 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Bicep Curl (Machine)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Bicep Curl (Machine)
3
12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9.5
3
Bicep Curl (Machine)
3
12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Bicep Curl (Machine)
3
12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Bicep Curl (Machine)
3
12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
5
Skull Crusher
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
5
Skull Crusher
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
5
Skull Crusher
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
5
Skull Crusher
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8 reps
RPE 9.5
5
Skull Crusher
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
RPE 9
3
High Row
3
10 reps
RPE 9.5
4
Seated Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
RPE 9
3
High Row
3
10 reps
RPE 9.5
4
Seated Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
High Row
3
10 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9.5
4
Seated Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
High Row
3
10 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9.5
4
Seated Calf Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
High Row
3
10 reps
RPE 9
3
Seated Hamstring Curl
2
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
High Row
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
2
8 reps
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
High Row
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
2
8 reps
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
High Row
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
2
8 reps
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
High Row
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
2
8 reps
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
High Row
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
2
8 reps
RPE 9.5
5
Seated Calf Raise
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Skull Crusher
3
8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
3
Skull Crusher
2
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
3
Skull Crusher
2
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
8 reps
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
1
1 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 9
4
Seated Calf Raise
2
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
3
Seated Hamstring Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@10
5
Seated Calf Raise
4 Sets
12 Reps
@9
Day 1
1
Push Press (Barbell)
3 Sets
5 Reps
@8
2
Overhead Press (Barbell)
4 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9.5
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Lat Pulldown
4 Sets
12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8 Reps
@9.5
5
Skull Crusher
3 Sets
8 Reps
@9.5
Day 4
1
Deadlift (Barbell)
2 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
High Row
3 Sets
10 Reps
@9.5
4
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@9.5
5
Seated Calf Raise
4 Sets
12 Reps
@9