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Mastering Strongman

by Jeff L.
4 athletes joined
4.0
(1 rating)

Program Description

Provides a 2 week micro-cycle for strongman. Based on JM 2.0 for main lifts and Wendler for event pressing.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2024 12:52
  • Last Edited
    Jun 18, 2025 12:56

Summary

Unleash your inner athlete with the **Mastering Strongman** program, an 8-week journey designed for those ready to elevate their strength game. Comprising four intense training days each week, this program focuses on essential lifts and strongman techniques, including the Axle Push Press and Box Squats. You'll build functional strength while targeting major muscle groups, ensuring a well-rounded approach to your fitness goals. Perfect for garage gym enthusiasts, this plan will push you to new heights, both physically and mentally. Get ready to embrace the challenge!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Glutes
11.9%
Upper Back
9.7%
Hamstrings
8.8%
Chest
7.8%
Lower Back
7.8%
Abs
7.4%
Triceps
7.4%
Front Delts
6.9%
Lats
6.2%
Middle Delts
5.2%
Rear Delts
3.8%
Biceps
2.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Strict Press
5
8 reps
65%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
3
Rhino Row
3
8-12 reps
RPE 7-8
4
ACB Close Grip Bench
3
8-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Incline ACB Bench
3
8-12 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Strict Press
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
3
Rhino Row
3
8-12 reps
RPE 7-8
4
ACB Close Grip Bench
3
8-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Incline ACB Bench
3
8-12 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Strict Press
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
8 reps
50%
60%
70%
75%
80%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
3
Rhino Row
3
8-12 reps
RPE 7-8
4
ACB Close Grip Bench
3
8-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
8 reps
50%
60%
70%
75%
80%
2
Incline ACB Bench
3
8-12 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Strict Press
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7-8
3
Rhino Row
3
8-12 reps
RPE 7-8
4
ACB Close Grip Bench
3
8-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Incline ACB Bench
3
8-12 reps
RPE 7-8
3
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
8 reps
65%
2
Belt Squat
3
8-12 reps
RPE 7-8
3
Back Extension (Weighted)
3
10-15 reps
RPE 7-8
4
Leg Extension
3
10-15 reps
RPE 7-8
5
Sit Up
3
10-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
65%
2
Trap Bar Deadlift
3
8-12 reps
RPE 7-8
3
Glute-Ham Raise
3
10-15 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Belt Squat
3
8-12 reps
RPE 7-8
3
Back Extension (Weighted)
3
10-15 reps
RPE 7-8
4
Leg Extension
3
10-15 reps
RPE 7-8
5
Sit Up
3
10-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Trap Bar Deadlift
3
8-12 reps
RPE 7-8
3
Glute-Ham Raise
3
10-15 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
8 reps
50%
60%
70%
75%
80%
2
Belt Squat
3
8-12 reps
RPE 7-8
3
Back Extension (Weighted)
3
10-15 reps
RPE 7-8
4
Leg Extension
3
10-15 reps
RPE 7-8
5
Sit Up
3
10-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
8 reps
50%
60%
70%
75%
80%
2
Trap Bar Deadlift
3
8-12 reps
RPE 7-8
3
Glute-Ham Raise
3
10-15 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Belt Squat
3
8-12 reps
RPE 7-8
3
Back Extension (Weighted)
3
10-15 reps
RPE 7-8
4
Leg Extension
3
10-15 reps
RPE 7-8
5
Sit Up
3
10-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Trap Bar Deadlift
3
8-12 reps
RPE 7-8
3
Glute-Ham Raise
3
10-15 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Push Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7-8
3
T-Bar Row
3
8-12 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Over Arm Pull
3
-
2
Lat Pulldown
3
8-15 reps
RPE 7-8
3
Seated Row (Cable)
3
8-15 reps
RPE 7-8
4
Face Pull
3
10-15 reps
RPE 7-8
5
Hammer Curl
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Push Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7-8
3
T-Bar Row
3
8-12 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Over Arm Pull
3
-
2
Lat Pulldown
3
8-15 reps
RPE 7-8
3
Seated Row (Cable)
3
8-15 reps
RPE 7-8
4
Face Pull
3
10-15 reps
RPE 7-8
5
Hammer Curl
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Push Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7-8
3
T-Bar Row
3
8-12 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Over Arm Pull
3
-
2
Lat Pulldown
3
8-15 reps
RPE 7-8
3
Seated Row (Cable)
3
8-15 reps
RPE 7-8
4
Face Pull
3
10-15 reps
RPE 7-8
5
Hammer Curl
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Axle Push Press
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7-8
3
T-Bar Row
3
8-12 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Over Arm Pull
3
-
2
Lat Pulldown
3
8-15 reps
RPE 7-8
3
Seated Row (Cable)
3
8-15 reps
RPE 7-8
4
Face Pull
3
10-15 reps
RPE 7-8
5
Hammer Curl
3
10-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
65%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Reverse Hyperextension
3
10-15 reps
RPE 7-8
4
Sled Push
3
-
5
Hanging Leg Raise
3
10-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Farmers Walk
6
-
3
Sandbag Over Bar
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Reverse Hyperextension
3
10-15 reps
RPE 7-8
4
Sled Push
3
-
5
Hanging Leg Raise
3
10-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Farmers Walk
6
-
3
Sandbag Over Bar
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
8 reps
50%
60%
70%
75%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Reverse Hyperextension
3
10-15 reps
RPE 7-8
4
Sled Push
3
-
5
Hanging Leg Raise
3
10-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Farmers Walk
6
-
3
Sandbag Over Bar
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Reverse Hyperextension
3
10-15 reps
RPE 7-8
4
Sled Push
3
-
5
Hanging Leg Raise
3
10-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
5 reps
5 reps
50%
55%
60%
2
Farmers Walk
6
-
3
Sandbag Over Bar
3
-
Week 1
1 / 8 Weeks
Day 1
1
Strict Press
5 Sets
8 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7-8
3
Rhino Row
3 Sets
8-12 Reps
@7-8
4
ACB Close Grip Bench
3 Sets
8-12 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 2
1
Box Squat (Barbell)
5 Sets
8 Reps
65%
2
Belt Squat
3 Sets
8-12 Reps
@7-8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@7-8
4
Leg Extension
3 Sets
10-15 Reps
@7-8
5
Sit Up
3 Sets
10-15 Reps
@7-8
Day 3
1
Axle Push Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Floor Press (Barbell)
3 Sets
8-12 Reps
@7-8
3
T-Bar Row
3 Sets
8-12 Reps
@7-8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7-8
Day 4
1
Deadlift (Barbell)
5 Sets
8 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-8
3
Reverse Hyperextension
3 Sets
10-15 Reps
@7-8
4
Sled Push
3 Sets
-
5
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Jeff L.Age 39, Man
a year ago
5 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Modified type of rows and shoulder raises as needed for equipment. Enjoyed meshing Juggernaut principles with Mastering Strongman book concepts.