logo
BoostcampPNG

strongman basebuilding

by KC V.
2 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
    Jul 09, 2025 03:58

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!
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
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