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BoostcampPNG

Strongman with limited equipment

by Wyatt M.

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
    Nov 12, 2025 09:59
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