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Beginning Strongman

by Andrew C.
11 athletes joined

Program Description

Strength and conditioning.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 01:20
  • Last Edited
    Jun 18, 2025 12:21

Summary

Unleash your inner strength with the Beginning Strongman program, a focused 3-week training regimen designed for those ready to dive into the world of strongman lifting. Comprising four sessions per week, you'll tackle foundational lifts like deadlifts, front squats, and push presses, all while building endurance through conditioning circuits. This program is perfect for garage gym enthusiasts looking to enhance their power and performance. Get ready to lift heavy and feel unstoppable!
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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
Squat (Barbell)
3
10 reps
RPE 8
2
Power Clean
5
5 reps
RPE 8
3
Military Press (Barbell)
4
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Power Clean
5
3 reps
RPE 8
3
Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 9.5
2
Power Clean
5
2 reps
RPE 8
3
Military Press (Barbell)
5
3 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Push Press (Barbell)
3
10 reps
RPE 8
3
Conditioning Circuit
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Push Press (Barbell)
5
5 reps
RPE 8
3
Conditioning Circuit
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 10
2
Push Press (Barbell)
5
2 reps
RPE 8
3
Conditioning Circuit
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Deadlift (Deficit)
5
5 reps
RPE 6
3
Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Deficit)
3
3 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8
2
Deadlift (Deficit)
5
5 reps
RPE 6
3
Bench Press (Barbell)
3
3 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Decline Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
25-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
25-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
25-60 mins
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Push Press (Barbell)
3 Sets
10 Reps
@8
3
Conditioning Circuit
1 Set
30 mins
@7
Day 3
1
Front Squat (Barbell)
3 Sets
10 Reps
@8
2
Deadlift (Deficit)
5 Sets
5 Reps
@6
3
Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Decline Crunch
3 Sets
AMRAP
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Power Clean
5 Sets
5 Reps
@8
3
Military Press (Barbell)
4 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
Day 4
1
Farmer's Walk (Weighted)
1 Set
25-60 mins
@8