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Strongman with limited equipment

by Wyatt M.
1 athletes joined

Program Description

Increase over all strength to get better at axle deadlift, log press, max atlas stone, sandbag to shoulder, farmers carrys.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 12, 2025 09:28
  • Last Edited
    Dec 07, 2025 03:11
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Glutes
11.8%
Hamstrings
10.2%
Lower Back
9.8%
Middle Delts
8.2%
Upper Back
8.1%
Front Delts
7.6%
Triceps
7.3%
Rear Delts
5%
Abs
4%
Chest
3.8%
Lats
3.5%
Biceps
3%
Full-Body
2.4%
Forearms
2.2%
Cardio
0.5%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Clean And Press (Swiss Bar)
5
5 reps
70%
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Trap Bar Deadlift
3
1 mins
RPE 8
3
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
4
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Deadlift (Barbell)
5
3 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Overhead Clean And Press (Swiss Bar)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
4 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Pull-Up (Weighted)
4 Sets
8-12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
8
Hanging Leg Raise
2 Sets
10 Reps
@8
Day 2
1
Deficit Deadlift (Barbell)
5 Sets
3 Reps
70%
2
Deadlift (Paused)
3 Sets
5 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
4
Back Extension
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
3 Sets
1 mins
@8
Day 3
1
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
2
Trap Bar Deadlift
3 Sets
1 mins
@8
3
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8
4
Cardio
1 Set
30 mins
@8
Day 4
1
Zercher Squat (Barbell)
3 Sets
5 Reps
@7
2
Front Squat (Barbell)
4 Sets
5 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
6
Deadlift (Barbell)
5 Sets
3 Reps
@7