logo
BoostcampPNG

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 10, 2025 02:39
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
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
-