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!

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

Part-Time Strongman: Rebuild Block

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Week 1

Week 2

Week 3

Zercher Squat (Barbell)

Single-Leg Leg Extension

Single-Leg Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Plank

Lower + Core

Chest Press (Machine)

Single Arm Row (Cable)

Incline Bicep Curl (Dumbbell)

Trap 3 Raise

External Rotations (Cable)

Prone Y Raise

Upper Movement + Scap Focus

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Bodyweight)

Back Extension (Weighted)

Single Arm Tricep Extension (Cable)

Reverse Sled Drag

Leg Kicks

Posterior + Unilateral Strengt

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