logo
Forged in Strongman
by Greyson H.
Program Description
Beginner Strongman program designed to get to a base level of strength and developing events/accessories. Progress weight on each 3 week cycle for accessories Feel free to auto-regulate as needed
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 16, 2024 03:05
Last Edited
May 20, 2024 09:51
down_app
Week 1
1 / 12 Weeks
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
3
Chest Fly (Machine)
2 Sets
5 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
3
Chest Supported Row (Machine)
2 Sets
5 Reps
@6.5
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
85%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
85%
75%
3
Chest Fly (Machine)
3 Sets
5 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
85%
75%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
85%
75%
3
Chest Supported Row (Machine)
3 Sets
5 Reps
@6.5
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
90%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
90%
80%
3
Chest Fly (Machine)
4 Sets
5 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
90%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
90%
80%
3
Chest Supported Row (Machine)
4 Sets
5 Reps
@6.5
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
81%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
81%
70%
3
Chest Fly (Machine)
2 Sets
5 Reps
@7
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
81%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
81%
70%
3
Chest Supported Row (Machine)
2 Sets
5 Reps
@7
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
86%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
86%
75%
3
Chest Fly (Machine)
3 Sets
5 Reps
@7
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
86%
75%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
86%
75%
3
Chest Supported Row (Machine)
3 Sets
5 Reps
@7
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
91%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
91%
80%
3
Chest Fly (Machine)
4 Sets
5 Reps
@7
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
91%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
91%
80%
3
Chest Supported Row (Machine)
4 Sets
5 Reps
@7
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
82%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
82%
70%
3
Chest Fly (Machine)
2 Sets
5 Reps
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
82%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
82%
70%
3
Chest Supported Row (Machine)
2 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
85%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
85%
75%
3
Chest Fly (Machine)
3 Sets
5 Reps
@6.5
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
87%
75%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
87%
75%
3
Chest Supported Row (Machine)
3 Sets
5 Reps
@7
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
92%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
92%
80%
3
Chest Fly (Machine)
4 Sets
5 Reps
@7.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
92%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
92%
80%
3
Chest Supported Row (Machine)
4 Sets
5 Reps
@7.5
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
83%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
83%
70%
3
Chest Fly (Machine)
2 Sets
5 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
83%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
83%
70%
3
Chest Supported Row (Machine)
2 Sets
5 Reps
@8
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
87%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
87%
75%
3
Chest Fly (Machine)
3 Sets
5 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
87%
75%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
50%
70%
87%
75%
3
Chest Supported Row (Machine)
3 Sets
5 Reps
@7.5
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
93%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
93%
80%
3
Chest Fly (Machine)
4 Sets
5 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
93%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
60%
75%
93%
80%
3
Chest Supported Row (Machine)
4 Sets
5 Reps
@8