CLB PREP: Northeast Arkansas Iron Giants

by Big Burd

Program Description

Follow's 5/3/1 programming with strongman events built in. After week 3 is complete, recalculate each max event and restart: Upper body - 5lb increase Lower body - 10lb increase Yoke - 10-15lb increase Frame Carry - 10lb increase This is being used as part of a prep. Use what you like and leave what you don't; that's how I'm using it.

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 19, 2025 09:05
Last Edited
Jun 18, 2025 07:50

Summary

Get ready to unleash your inner strength with the CLB PREP: Northeast Arkansas Iron Giants program! Over the next 3 weeks, you’ll engage in a rigorous 6-day training split designed to build muscle and enhance your lifting performance. Each session focuses on key muscle groups, combining compound lifts like the Deadlift and Overhead Press with targeted supersets for maximum intensity. Perfect for those looking to push their limits, this program is tailored for serious lifters ready to transform their physique and strength. Equip yourself with a full gym and prepare for a powerful journey to greatness!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Overhead Press (Barbell)

5 reps

65%

75%

85%

Incline Bench Press (Barbell)

5 reps

65%

75%

85%

Lat Pulldown (Wide Grip)

10 reps

RPE 7-8

Overhead Tricep Extension (Cable)

15 reps

RPE 7-8

Hammer Curl

10 reps

RPE 7-8

Day 1

Overhead Press (Barbell)

3 reps

70%

80%

90%

Incline Bench Press (Barbell)

5 reps

65%

75%

85%

Lat Pulldown (Wide Grip)

10 reps

RPE 7-8

Overhead Tricep Extension (Cable)

15 reps

RPE 7-8

Hammer Curl

10 reps

RPE 7-8

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Incline Bench Press (Barbell)

5 reps

65%

75%

85%

Lat Pulldown (Wide Grip)

10 reps

RPE 7-8

Overhead Tricep Extension (Cable)

15 reps

RPE 7-8

Hammer Curl

10 reps

RPE 7-8

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Front Squat (Barbell)

5 reps

65%

75%

85%

Reverse Hyperextension

15+ reps

RPE 7

Walking Lunge

25 reps

RPE 8

Abs Crunch (Bodyweight)

15 reps

RPE 8

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

65%

75%

85%

Reverse Hyperextension

15+ reps

RPE 7

Walking Lunge

25 reps

RPE 8

Abs Crunch (Bodyweight)

15 reps

RPE 8

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Front Squat (Barbell)

5 reps

65%

75%

85%

Reverse Hyperextension

15+ reps

RPE 7

Walking Lunge

25 reps

RPE 8

Abs Crunch (Bodyweight)

15 reps

RPE 8

Day 3

Viking Press

15+ reps

RPE 7

Lat Pulldown (Close Grip)

13+ reps

RPE 7

Incline Curl (Dumbbell)

13+ reps

RPE 7

JM Press

13+ reps

RPE 7

Bicep Curl (Dumbbell)

13+ reps

RPE 7

Frame Hold

65%

75%

85%

Day 3

Viking Press

15+ reps

RPE 7

Lat Pulldown (Close Grip)

13+ reps

RPE 7

Incline Curl (Dumbbell)

13+ reps

RPE 7

JM Press

13+ reps

RPE 7

Bicep Curl (Dumbbell)

13+ reps

RPE 7

Frame Hold

65%

75%

85%

Day 3

Viking Press

15+ reps

RPE 7

Lat Pulldown (Close Grip)

13+ reps

RPE 7

Incline Curl (Dumbbell)

13+ reps

RPE 7

JM Press

13+ reps

RPE 7

Bicep Curl (Dumbbell)

13+ reps

RPE 7

Frame Hold

45 secs

65%

75%

85%

Day 4

Bench Press (Barbell)

5 reps

65%

75%

85%

Seated Overhead Pin Press (Barbell)

5 reps

65%

75%

85%

Face Pull

20 reps

RPE 8

Abs Crunch (Bodyweight)

15 reps

RPE 8

Day 4

Bench Press (Barbell)

3 reps

70%

80%

90%

Seated Overhead Pin Press (Barbell)

5 reps

65%

75%

85%

Face Pull

20 reps

RPE 8

Abs Crunch (Bodyweight)

15 reps

RPE 8

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Seated Overhead Pin Press (Barbell)

5 reps

65%

75%

85%

Face Pull

20 reps

RPE 8

Abs Crunch (Bodyweight)

15 reps

RPE 8

Day 5

Squat (Barbell)

5 reps

65%

75%

85%

Stiff Leg Deadlift

10 reps

RPE 7

Glute-Ham Raise

15+ reps

RPE 7

Day 5

Squat (Barbell)

3 reps

70%

80%

90%

Stiff Leg Deadlift

10 reps

RPE 7

Glute-Ham Raise

15+ reps

RPE 7

Day 5

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Stiff Leg Deadlift

10 reps

RPE 7

Glute-Ham Raise

15+ reps

RPE 7

Day 6

Viking Press

5+ reps

65%

75%

85%

Yoke Walk

65%

75%

Frame Carry

65%

75%

Weight Over Bar (Highland Games)

1 reps

RPE 10

Day 6

Viking Press

3+ reps

70%

80%

90%

Yoke Walk

75%

80%

Frame Carry

75%

80%

Weight Over Bar (Highland Games)

1 reps

RPE 10

Day 6

Viking Press

5+ reps

3+ reps

1+ reps

75%

85%

95%

Yoke Walk

80%

85%

Frame Carry

80%

85%

Weight Over Bar (Highland Games)

1 reps

RPE 10

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Incline Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Lat Pulldown (Wide Grip)

3 Sets

10 Reps

@7-8

Overhead Tricep Extension (Cable)

3 Sets

15 Reps

@7-8

Hammer Curl

3 Sets

10 Reps

@7-8

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Front Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Reverse Hyperextension

2 Sets

15+ Reps

Walking Lunge

2 Sets

25 Reps

Abs Crunch (Bodyweight)

3 Sets

15 Reps

Day 3

Viking Press

2 Sets

15+ Reps

Lat Pulldown (Close Grip)

2 Sets

13+ Reps

Incline Curl (Dumbbell)

2 Sets

13+ Reps

JM Press

2 Sets

13+ Reps

Bicep Curl (Dumbbell)

2 Sets

13+ Reps

Frame Hold

1 Set

65%

75%

85%

Day 4

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Seated Overhead Pin Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Face Pull

2 Sets

20 Reps

Abs Crunch (Bodyweight)

3 Sets

15 Reps

Day 5

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Stiff Leg Deadlift

5 Sets

10 Reps

Glute-Ham Raise

2 Sets

15+ Reps

Day 6

Viking Press

1 Set

5+ Reps

65%

75%

85%

Yoke Walk

1 Set

2 Sets

65%

75%

Frame Carry

1 Set

2 Sets

65%

75%

Weight Over Bar (Highland Games)

5 Sets

1 Reps

@10