Intermediate–AdvancedFree

Cowtown’s Strongest

Tony G· May 2024

9athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Olympic Weightlifting

Equipment

Full Gym

Session length

90 min

Strength & Conditioning Strongman program leading up to Cowtown’s Strongest in Fort Worth, Texas. 3 blocks, 4 weeks each. Accumulation > Intensification > Realization >Main lifts we use 3/5/1 programming >Supplemental lifts use Juggernaut Method >Assistance lifts we use high rep superset methods *There are 3 conditioning days >Long distance (20-30 min consistent pace) >Hard conditioning (sleds, hills, etc for speed) >Active Recovery (light bike, etc) **If you count active recovery day then you are active 7 days a week on this program. This is physically demanding but designed for building work capacity and everything is spaced out thoughtfully for recovery. Use the training maxes, don’t overshoot and be on top of your form you will be just fine. MAKE SURE YOU READ ALL DIRECTIONS FOR DAYS AND EXERCISES! Training Max, Percentages and RPE are all utilized in this program so get to know these progression methods before starting this. >Training Maxes: 85% first block, 90% second block and 95% third block. >Percentages are used for main lifts and Supplemental lifts. >RPE is used for Assistance exercises. >Main lifts we stay in the low rep range for strength. >Supplemental lifts we use mid range reps to build muscle in weak areas of main lifts. >Assistance is low impact, easy to recover from exercises used at very high rep ranges to build tendon strength and work capacity. Warmup Protocol: Foam Rolling: 5-10 minutes Light Cardio Warmup Always begin with 5-10 minutes of light cardio. Light cardio involves walking or utilizing an elliptical. It should be low impact. Banded Warmups -Eye level, Band wrapped around post. Face Pull, 2 count pause at eyes 2x15 -Chest level, Band wrapped around post. Chest Pull 2 count pause at chest pinching back 2x15 -Banded straight arm pulldowns, at the bottom feel like pulling bands apart 2x15 -Band Triceps Extension, 2x15 -Band around post Rows, 2x15 -Band RDL, good posture 2x15 -band Side Steps, band just above knees step wide side to side keeping tension on the bands, 2x20 (10 each leg), 2 steps each direction at a time -Hip Circle Squats, down controlled and get your knees out, keep good squatting posture 2x10 -Band behind Neck Shoulder Press 2x10 Lower Ignition -long stride walking lunges slow and controlled 2x10 per leg, no knee hitting -Single Leg glute bridges 2x15 each leg, squeeze glutes 2 count at top, keep back straight Explosion: Box Jumps or Medicine Ball Slams

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

12.1%

Hamstrings

11.3%

Glutes

10.5%

Upper Back

9.9%

Triceps

9.8%

Front Delts

9.1%

Abs

7.1%

Chest

5.9%

Lats

5.8%

Lower Back

4.2%

Middle Delts

4.1%

Biceps

Olympic

Adductors

1.3%

Cardio

1.2%

Calves

1.2%

Forearms

0.9%

Rear Delts

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Treadmill	1	30 min	—
2	Cable Crunch	2	25 reps	@8

#	Exercise	Sets	Reps	Load
1	Barbell Row	2	10 reps	60%
2	Barbell Row	1	AMRAP	60%
3	Pull-Up (Weighted)	3	AMRAP	@8
4	Bench Press (Barbell)	1	3 reps	70%
		1	3 reps	80%
5	Bench Press (Barbell)	1	AMRAP	90%
6	Overhead Press (Barbell)	2	10 reps	60%
7	Overhead Press (Barbell)	1	AMRAP	60%
8	Alternating Close Grip Viking Press	1	AMRAP	60%
9	Alternating Close Grip Viking Press	2	10 reps	60%
10	Face Pull	2	25 reps	@8
11	Incline Supinated DB Curls	2	25 reps	@8
12	Lu Raises	2	25 reps	@8
13	Single Arm DB Triceps Extension	2	25 reps	@8
14	Yoke Walk	3	5 sec	—

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3 reps	70%
		1	3 reps	80%
2	Squat (Barbell)	1	AMRAP	90%
3	Zercher Squat (Barbell)	2	10 reps	60%
4	Zercher Squat (Barbell)	1	AMRAP	60%
5	Romanian Deadlift (Barbell)	2	10 reps	60%
6	Romanian Deadlift (Barbell)	1	AMRAP	60%
7	Bulgarian Split Squat (Dumbbell)	2	25 reps	@8
8	Leg Curl	2	25 reps	@8
9	Single Leg Hip Thrust	2	25 reps	@8
10	Standing Calf Raise	2	25 reps	@8

#	Exercise	Sets	Reps
1	Loading	3	6 reps
2	Bag Over Bar Throws	3	6 reps
3	Fireman’s Carry	4	10 sec
4	Prowler Push	4	5 sec

#	Exercise	Sets	Reps	Load
1	Clean and Jerk	1	3 reps	70%
		1	3 reps	80%
2	Clean and Jerk	1	AMRAP	90%
3	Incline Bench Press (Dumbbell)	2	10 reps	60%
4	Incline Bench Press (Dumbbell)	1	AMRAP	60%
5	Bicep Curl (Barbell)	2	10 reps	60%
6	Bicep Curl (Barbell)	1	AMRAP	60%
7	Single Arm Iso Row	2	25 reps	@8
8	Dip (Weighted)	2	25 reps	@8
9	Pullover (Dumbbell)	2	25 reps	@8
10	Glute-Ham Raise	2	25 reps	@8
11	Tire Flips	3	7 reps	—

#	Exercise	Sets	Reps
1	Elliptical	1	15 min

#	Exercise	Sets	Reps	Load
1	Rack Pull (Barbell)	1	3 reps	70%
		1	3 reps	80%
2	Rack Pull (Barbell)	1	AMRAP	90%
3	Duck Walk	3	0 sec	—
4	Frame Carry	3	0 sec	—
5	Viking Press	2	0 reps	—

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Cowtown’s Strongest is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Cowtown’s Strongest is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Cowtown’s Strongest is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android