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Hall’s Strongman prep

by Jessie H.
1 athletes joined
4.0
(1 rating)

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
    Jun 18, 2025 08:39

Summary

Prepare to unleash your inner strength with Hall’s Strongman Prep, a comprehensive 15-week program designed for serious lifters. Committed to four days a week, you'll tackle a blend of dynamic lifts like the Log Press and Overhead Press, focusing on building explosive power and endurance. This program emphasizes progressive overload, ensuring you gain strength in key muscle groups while honing your technique. Perfect for those looking to elevate their training in a garage gym setting, this plan will have you ready to conquer any strongman challenge that comes your way!
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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
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