logo
BoostcampPNG

Forged in Strongman

by Greyson H.
2 athletes joined

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
    Jun 18, 2025 09:28

Summary

Unleash your inner athlete with "Forged in Strongman," a dynamic 12-week program designed for those ready to elevate their strength training. Committing just three days a week, you'll focus on foundational lifts like squats and bench presses, while also mastering event-specific movements such as the Hang Power Clean. Each session incorporates a blend of strength and accessory work to build power, endurance, and functional fitness. Get ready to push your limits and redefine what strong means to you!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
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