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BoostcampPNG

Hall’s Strongman prep

by Jessie H.
1 athletes joined

Program Description

Medium intensity event preparation

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 24, 2025 02:43
  • Last Edited
    May 30, 2025 10:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
8-12 reps
RPE 7
2
Overhead Press (Barbell)
3
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher
3
10-12 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 6.5
6
Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
8-12 reps
RPE 7
2
Overhead Press (Barbell)
3
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher
3
10-12 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
8-12 reps
RPE 7
2
Overhead Press (Barbell)
3
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher
3
10-12 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
8-12 reps
RPE 7
2
Overhead Press (Barbell)
3
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Skull Crusher
3
10-12 reps
RPE 7
5
Face Pull
3
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8
2
Military Press (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 7
2
Leg Press
4
12-15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Step-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 7
2
Leg Press
4
12-15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Step-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 7
2
Leg Press
4
12-15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Step-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 7
2
Leg Press
4
12-15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Step-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Good Morning
3
10-12 reps
RPE 7
4
Pull Through (Cable)
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Good Morning
3
10-12 reps
RPE 7
4
Pull Through (Cable)
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Good Morning
3
10-12 reps
RPE 7
4
Pull Through (Cable)
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Good Morning
3
10-12 reps
RPE 7
4
Pull Through (Cable)
3
12-15 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Wrist Curls
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 7
2
Zercher Squat (Barbell)
3
10-12 reps
RPE 7
3
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
4
Bench Press (Barbell)
3
5-8 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 7
2
Zercher Squat (Barbell)
3
10-12 reps
RPE 7
3
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
4
Bench Press (Barbell)
3
5-8 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 7
2
Zercher Squat (Barbell)
3
10-12 reps
RPE 7
3
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
4
Bench Press (Barbell)
3
5-8 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 7
2
Zercher Squat (Barbell)
3
10-12 reps
RPE 7
3
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
4
Bench Press (Barbell)
3
5-8 reps
RPE 7
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30-40 reps
RPE 8
2
Zercher Squat (Barbell)
3
1-2 mins
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
RPE 8
4
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 15 Weeks
Day 1
1
Log Press
4 Sets
8-12 Reps
@7
2
Overhead Press (Barbell)
3 Sets
12-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
4
Skull Crusher
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
15-20 Reps
@6.5
6
Treadmill
1 Set
-
Day 2
1
Hack Squat
4 Sets
10-12 Reps
@7
2
Leg Press
4 Sets
12-15 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Step-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
-
Day 3
1
Deadlift (Barbell)
4 Sets
8-10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7
3
Good Morning
3 Sets
10-12 Reps
@7
4
Pull Through (Cable)
3 Sets
12-15 Reps
@7
5
Hamstring Curl
3 Sets
12-15 Reps
@7
Day 4
1
Farmer's Walk (Weighted)
3 Sets
30-40 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
10-12 Reps
@7
3
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@7
4
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
5
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@8