logo
BoostcampPNG

3/5/1 Strongman Prep

by

Program Description

Strongman prep for beginner-intermediate

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Strength, Muscle, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 09, 2026 05:47
  • Last Edited
    Apr 09, 2026 09:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
10.9%
Upper Back
10.5%
Olympic
8.7%
Lower Back
8.2%
Hamstrings
7.5%
Middle Delts
7%
Abs
6.4%
Rear Delts
5.2%
Front Delts
4.4%
Triceps
3.4%
Forearms
2.6%
Abductors
2.1%
Adductors
2.1%
Biceps
2.1%
Lats
1.6%
Calves
1.6%
Chest
1.6%
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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
3-4 reps
3-4 reps
3-10 reps
70%
80%
90%
2
Hack Squat
1
AMRAP
70%
3
Step-Up (Weighted)
3
6-8 reps
+5 lbs
4
Kroc Row
3
20-50 reps
+5 lbs
5A
Lying Leg Curl
3
15 reps
RPE 9
5B
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
6-12 reps
+5 lbs
+5 lbs
7A
Hip Abductor (Machine)
4
15-20 reps
+5 lbs
7B
Hip Adductor (Machine)
4
15-20 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Step-Up (Weighted)
3
6-8 reps
+5 lbs
3
Kroc Row
3
20-50 reps
+5 lbs
4A
Lying Leg Curl
3
15 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
6-12 reps
+5 lbs
+5 lbs
6A
Hip Abductor (Machine)
4
15-20 reps
+5 lbs
6B
Hip Adductor (Machine)
4
15-20 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-6 reps
3-4 reps
1-10 reps
75%
85%
95%
2
Hack Squat
1
AMRAP
70%
3
Step-Up (Weighted)
3
6-8 reps
+5 lbs
4
Kroc Row
3
20-50 reps
+5 lbs
5A
Lying Leg Curl
3
15 reps
RPE 9
5B
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
6-12 reps
+5 lbs
+5 lbs
7A
Hip Abductor (Machine)
4
15-20 reps
+5 lbs
7B
Hip Adductor (Machine)
4
15-20 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
60%
2
Step-Up (Weighted)
3
6-8 reps
+5 lbs
3
Kroc Row
3
20-50 reps
+5 lbs
4A
Lying Leg Curl
3
15 reps
RPE 9
4B
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
6-12 reps
+5 lbs
+5 lbs
6A
Hip Abductor (Machine)
4
15-20 reps
+5 lbs
6B
Hip Adductor (Machine)
4
15-20 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Clean and Press
1
1
1
3-4 reps
3-4 reps
3-10 reps
70%
80%
90%
2A
Overhead Press (Barbell)
1
1
1
3-4 reps
3-4 reps
3-10 reps
70%
80%
90%
2B
Overhead Press (Barbell)
1
AMRAP
70%
2C
Band Pull Apart
4
10 reps
-
3
Dip (Weighted)
2
1
3-5 reps
3-10 reps
+5 lbs
+5 lbs
4A
Reverse Hyperextension
2
15 reps
+5 lbs
4B
GHD Crunch
2
15 reps
+5 lbs
5A
Lateral Raise (Cable)
4
15 reps
RPE 8
5B
Y Raise
4
10 reps
RPE 8
6A
California press
4
20 reps
RPE 9
6B
Bicep Curl (Dumbbell)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Clean and Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Band Pull Apart
4
10 reps
-
3
Dip (Weighted)
2
1
3-5 reps
3-10 reps
+5 lbs
+5 lbs
4A
Lateral Raise (Cable)
4
15 reps
RPE 8
4B
Y Raise
4
10 reps
RPE 8
5A
California press
4
20 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
25 reps
RPE 9
6A
GHD Crunch
2
15 reps
+5 lbs
6B
Reverse Hyperextension
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Clean and Press
1
1
1
5-6 reps
3-4 reps
1-10 reps
75%
85%
95%
2A
Overhead Press (Barbell)
1
1
1
5-6 reps
3-4 reps
1-10 reps
75%
85%
95%
2B
Overhead Press (Barbell)
1
AMRAP
70%
2C
Band Pull Apart
4
10 reps
-
3
Dip (Weighted)
2
1
3-5 reps
3-10 reps
+5 lbs
+5 lbs
4A
Lateral Raise (Cable)
4
15 reps
RPE 8
4B
Y Raise
4
10 reps
RPE 8
5A
California press
4
20 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
25 reps
-
6A
Reverse Hyperextension
2
15 reps
+5 lbs
6B
GHD Crunch
4
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Clean and Press
3
5 reps
60%
2A
Overhead Press (Barbell)
3
5 reps
60%
2B
Band Pull Apart
4
10 reps
-
3
Dip (Weighted)
2
1
3-5 reps
3-10 reps
+5 lbs
+5 lbs
4A
Lateral Raise (Cable)
4
15 reps
RPE 8
4B
Y Raise
4
10 reps
RPE 8
5A
California press
4
20 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
25 reps
RPE 9
6A
GHD Crunch
2
15 reps
+5 lbs
6B
Reverse Hyperextension
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Assisted Jumps
1
6-8 reps
-
1B
Isometric Mid Thigh Pull
4
4 reps
-
1C
Isometric Knee Push
4
4 reps
-
2A
Landmine Oblique Twist
3
15 reps
RPE 8
2B
Landmine Clean And Press
3
2 reps
+5 lbs
2C
Landmine Curtsy Lunge
3
6-8 reps
+5 lbs
3A
Clean and Jerk
5
2 reps
+5 lbs
3B
Clean and Jerk
5
2 reps
+5 lbs
4A
Sandbag Throw
2
1-3 reps
RPE 8
4B
Power Snatch
5
2 reps
+5 lbs
5
Sled Push + Pull
3
1 mins
RPE 9
6
Stone Carry
3
0.75-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Assisted Jumps
1
6-8 reps
-
1B
Isometric Mid Thigh Pull
4
4 reps
-
1C
Isometric Knee Push
4
4 reps
-
2A
Landmine Oblique Twist
3
15 reps
RPE 8
2B
Landmine Clean And Press
3
2 reps
+5 lbs
2C
Landmine Curtsy Lunge
3
6-8 reps
+5 lbs
3A
Clean and Jerk
5
2 reps
+5 lbs
3B
Clean and Jerk
5
2 reps
+5 lbs
4A
Sandbag Throw
2
1-3 reps
RPE 8
4B
Power Snatch
5
2 reps
+5 lbs
5
Sled Push + Pull
3
1 mins
RPE 9
6
Stone Carry
3
0.75-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Assisted Jumps
1
6-8 reps
-
1B
Isometric Mid Thigh Pull
4
4 reps
-
1C
Isometric Knee Push
4
4 reps
-
2
Clean and Jerk
5
2 reps
+5 lbs
3A
Sandbag Throw
2
1-3 reps
RPE 8
3B
Power Snatch
5
2 reps
+5 lbs
4A
Landmine Oblique Twist
3
15 reps
RPE 8
4B
Landmine Clean And Press
3
2 reps
+5 lbs
4C
Landmine Curtsy Lunge
3
6-8 reps
+5 lbs
5
Sled Push + Pull
3
1 mins
RPE 9
6
Stone Carry
3
0.75-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Assisted Jumps
1
6-8 reps
-
1B
Isometric Mid Thigh Pull
4
4 reps
-
1C
Isometric Knee Push
4
4 reps
-
2A
Landmine Oblique Twist
3
15 reps
RPE 8
2B
Landmine Clean And Press
3
2 reps
+5 lbs
2C
Landmine Curtsy Lunge
3
6-8 reps
+5 lbs
3A
Clean and Jerk
5
2 reps
+5 lbs
3B
Clean and Jerk
5
2 reps
+5 lbs
4A
Sandbag Throw
2
1-3 reps
RPE 8
4B
Power Snatch
5
2 reps
+5 lbs
5
Sled Push + Pull
3
1 mins
RPE 9
6
Stone Carry
3
0.75-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Stone to Shoulder
3
2 reps
RPE 6
4
Stone over bar
2
5 reps
RPE 8
5
Stone over bar
1
AMRAP
RPE 9
6
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
7
Clean and Press
3
3 reps
-
8A
GHD Crunch
3
15-20 reps
+5 lbs
8B
Reverse Hyperextension
3
15-20 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Stone to Shoulder
3
2 reps
RPE 6
3
Stone over bar
2
5 reps
RPE 8
4
Stone over bar
1
AMRAP
RPE 9
5
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
6
Clean and Press
3
3 reps
-
7A
GHD Crunch
3
15-20 reps
+5 lbs
7B
Reverse Hyperextension
3
15-20 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Stone to Shoulder
3
2 reps
RPE 6
4
Stone over bar
2
5 reps
RPE 8
5
Stone over bar
1
AMRAP
RPE 9
6
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
7
Clean and Press
3
3 reps
-
8A
GHD Crunch
3
15-20 reps
+5 lbs
8B
Reverse Hyperextension
3
15-20 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Clean and Press
3
3 reps
-
3
Stone to Shoulder
3
2 reps
RPE 6
4
Stone over bar
2
5 reps
RPE 8
5
Stone over bar
1
AMRAP
RPE 9
6
Farmer's Walk (Weighted)
3
1 mins
+5 lbs
7A
GHD Crunch
3
15-20 reps
+5 lbs
7B
Reverse Hyperextension
3
15-20 reps
+5 lbs
Week 1
1 / 4 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
3-4 Reps
3-4 Reps
3-10 Reps
70%
80%
90%
2
Hack Squat
1 Set
AMRAP
70%
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Kroc Row
1 Set
1 Set
1 Set
20-50 Reps
20-50 Reps
20-50 Reps
+5 lbs
+5 lbs
+5 lbs
5A
Lying Leg Curl
3 Sets
15 Reps
@9
5B
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6
@6
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-12 Reps
+5 lbs
+5 lbs
+5 lbs
7A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
7B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
Day 2
1
Log Clean and Press
1 Set
1 Set
1 Set
3-4 Reps
3-4 Reps
3-10 Reps
70%
80%
90%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3-4 Reps
3-4 Reps
3-10 Reps
70%
80%
90%
2B
Overhead Press (Barbell)
1 Set
AMRAP
70%
2C
Band Pull Apart
4 Sets
10 Reps
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-10 Reps
+5 lbs
+5 lbs
+5 lbs
4A
Reverse Hyperextension
1 Set
1 Set
15 Reps
15 Reps
+5 lbs
+5 lbs
4B
GHD Crunch
1 Set
1 Set
15 Reps
15 Reps
+5 lbs
+5 lbs
5A
Lateral Raise (Cable)
4 Sets
15 Reps
@8
5B
Y Raise
4 Sets
10 Reps
@8
6A
California press
4 Sets
20 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
Day 3
1A
Band Assisted Jumps
1 Set
6-8 Reps
-
1B
Isometric Mid Thigh Pull
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
1C
Isometric Knee Push
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2A
Landmine Oblique Twist
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2B
Landmine Clean And Press
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
+5 lbs
+5 lbs
+5 lbs
2C
Landmine Curtsy Lunge
3 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
3A
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
3B
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4A
Sandbag Throw
2 Sets
1 Set
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
1-3 Reps
1-3 Reps
@8
@8
@8
@8
@8
4B
Power Snatch
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
5
Sled Push + Pull
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9
@9
6
Stone Carry
1 Set
1 Set
1 Set
0.75-1 mins
0.75-1 mins
0.75-1 mins
@8
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Stone to Shoulder
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
@6
@6
@6
4
Stone over bar
2 Sets
5 Reps
@8
5
Stone over bar
1 Set
AMRAP
@9
6
Farmer's Walk (Weighted)
3 Sets
1 mins
+5 lbs
7
Clean and Press
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
8A
GHD Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
+5 lbs
+5 lbs
+5 lbs
8B
Reverse Hyperextension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
+5 lbs
+5 lbs
+5 lbs