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Part-Time Strongman: Rebuild Block

by Eliott Glinn

Program Description

This 3-day recovery and reconditioning block is designed to rebuild foundational movement, restore balance and lay the groundwork for hard training ahead. Duration: 3–4 weeks Focus: Return to full-body training with balanced volume, restore movement quality, recondition grip and scapular control Schedule: 3 Days/week Style: Full-body, progressive volume, tempo + control emphasis

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2025 02:08
  • Last Edited
    Jun 18, 2025 11:21

Summary

Unleash your inner strength with the **Part-Time Strongman: Rebuild Block** program! Over the course of three weeks, you'll engage in a focused, three-day-a-week regimen designed to build foundational strength and enhance your overall athleticism. Each session targets key muscle groups through a mix of compound lifts and isolation exercises, ensuring balanced development. With a full gym at your disposal, you'll tackle movements like the Zercher Squat and Romanian Deadlift, pushing your limits and rebuilding your power. It's time to reclaim your strength and elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
60%
2
Single-Leg Leg Extension
2
10-12 reps
-
3
Single-Leg Leg Curl
2
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
60%
2
Single-Leg Leg Extension
2
10-12 reps
-
3
Single-Leg Leg Curl
2
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
60%
2
Single-Leg Leg Extension
3
10-12 reps
-
3
Single-Leg Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Single Arm Row (Cable)
2
10-12 reps
-
3
Incline Bicep Curl (Dumbbell)
2
12-15 reps
-
4
Trap 3 Raise
2
10-12 reps
-
5
External Rotations (Cable)
2
15-20 reps
-
6
Prone Y Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Single Arm Row (Cable)
2
10-12 reps
-
3
Incline Bicep Curl (Dumbbell)
2
12-15 reps
-
4
Trap 3 Raise
2
10-12 reps
-
5
External Rotations (Cable)
2
15-20 reps
-
6
Prone Y Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Incline Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Trap 3 Raise
2
10-12 reps
-
5
External Rotations (Cable)
2
15-20 reps
-
6
Prone Y Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
60%
2
Bulgarian Split Squat (Bodyweight)
2
10-12 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
5
Reverse Sled Drag
2
0.5 mins
-
6
Leg Kicks
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
60%
2
Bulgarian Split Squat (Bodyweight)
2
10-12 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
5
Reverse Sled Drag
2
0.5 mins
-
6
Leg Kicks
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
60%
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Reverse Sled Drag
2
0.5 mins
-
6
Leg Kicks
2
1 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Zercher Squat (Barbell)
3 Sets
6-8 Reps
60%
2
Single-Leg Leg Extension
2 Sets
10-12 Reps
-
3
Single-Leg Leg Curl
2 Sets
10-12 Reps
-
4
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
6
Plank
2 Sets
1 mins
-
Day 2
1
Chest Press (Machine)
3 Sets
8-10 Reps
-
2
Single Arm Row (Cable)
2 Sets
10-12 Reps
-
3
Incline Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
4
Trap 3 Raise
2 Sets
10-12 Reps
-
5
External Rotations (Cable)
2 Sets
15-20 Reps
-
6
Prone Y Raise
2 Sets
15-20 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
60%
2
Bulgarian Split Squat (Bodyweight)
2 Sets
10-12 Reps
-
3
Back Extension (Weighted)
2 Sets
12-15 Reps
-
4
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
-
5
Reverse Sled Drag
2 Sets
0.5 mins
-
6
Leg Kicks
2 Sets
1 mins
-