LPlate strongman

Unleash your inner strength with the LPlate Strongman program, a 12-week journey designed for those ready to push their limits. Comprising four intense training days each week, this program focuses on foundational lifts like deadlifts and squats, alongside functional movements such as the Farmer's Walk and Yoke carries. Tailored for a garage gym setup, you'll build raw power and endurance while honing your technique. Get ready to transform your physique and elevate your performance with every session!

to add strongman and functional lifting to make gym more interesting. 
for novice intermediate lifters with access to strongman equipment. 
program requires access to Stones, yokes and other strongman specific equipment. 

 Adapted from Matt Mills 12 week powerlifting/strongman program. 
elitelifts.com/education/powerlifting-strongman-hybrid/

please note- for the most part I have not added RPE- You know you better than I do.  
secondly-  I've double-checked program twice the lifts should all be in Kgs- I might have missed some.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Farmer's Walk (Weighted)

stones over podium

Glute-Ham Raise

Ab Wheel

Bench Press (Barbell)

Bench Press (Close Grip)

Single Arm Row (Dumbbell)

Chest Fly (Machine)

Squat (Barbell)

Front Squat (Paused)

Yoke

Bulgarian Split Squat (Dumbbell)

Reverse Sled drags

Log Press

Seated Overhead Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Lateral Raise (Dumbbell)

Band Pull Apart

Bicep Curl (EZ Bar)

tate press

Swiss bar floor press

Chest Supported Row (Machine)

Decline Push Up

Safety Bar Squat

Carry medley

Reverse Lunge (Dumbbell)

Prowler Push

Z press

Underhand Lat Pulldown

Meadows Curl

Husafell carry

squat day

Keg over bar

Plank (Weighted)

dead day

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Narrow Push Up

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Bear Crawl

One arm standing strict press dumbbell

Wide Grip Pull-Up

Lateral Raise (Cable)

Stone one motion

Carry and load medley

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