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Strong man

by McCabe C.

Program Description

**Strong Man Workout Program** Unleash your inner strength with the Strong Man workout program, a comprehensive 8-week training plan designed for serious lifters. With 40 sessions packed into just two months, you'll focus on building raw power through a combination of compound lifts and accessory work. Each week features a balanced mix of upper and lower body exercises, ensuring you develop strength and muscle across all major muscle groups. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 27, 2025 12:08
  • Last Edited
    Dec 27, 2025 01:03
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
11.7%
Quadriceps
11.3%
Abs
10.2%
Triceps
8.9%
Front Delts
8.9%
Upper Back
8.2%
Chest
7.6%
Lats
6.9%
Lower Back
4.9%
Biceps
2.8%
Middle Delts
2.6%
Calves
1.3%
Adductors
1.2%
Rear Delts
0.7%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
8 reps
50%
75%
95%
50%
2
Split Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 8
6
Back Extension
2
12 reps
RPE 8
7
Cable Crunch
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 7.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
3 reps
1 reps
50%
70%
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
1 reps
50%
70%
95%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 8
2A
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
15 reps
RPE 8
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
6
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Split Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@8
6
Back Extension
2 Sets
12 Reps
@8
7
Cable Crunch
2 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Barbell Row
3 Sets
8 Reps
@8
4
Reverse Lunge (Dumbbell)
2 Sets
8 Reps
@8
5
Back Extension
2 Sets
12 Reps
@8
6
Cable Crunch
2 Sets
15 Reps
@9
Day 4
1
Bench Press (Close Grip)
4 Sets
6 Reps
@8
2A
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
2B
Pull-Up (Weighted)
3 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
15 Reps
@8
3B
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Cable Crunch
3 Sets
15 Reps
@10
Day 5
1
Hack Squat
4 Sets
6 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Press (Machine)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Hanging Leg Raise
3 Sets
12 Reps
@8