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!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.5%

Chest

12.2%

Glutes

11.8%

Front Delts

10.5%

Upper Back

8.4%

Triceps

8.4%

Hamstrings

Middle Delts

Olympic

5.2%

Lower Back

4.9%

Abs

4.2%

Lats

4.2%

Adductors

2.8%

Biceps

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Overhead Press (Barbell)

5 reps

3 reps

50%

70%

80%

70%

Deadlift (Barbell)

5 reps

3 reps

50%

70%

80%

70%

Chest Supported Row (Machine)

5 reps

RPE 6.5

Day 1

Overhead Press (Barbell)

5 reps

2 reps

50%

70%

85%

75%

Deadlift (Barbell)

5 reps

2 reps

50%

70%

85%

75%

Chest Supported Row (Machine)

5 reps

RPE 6.5

Day 1

Overhead Press (Barbell)

3 reps

1 reps

60%

75%

90%

80%

Deadlift (Barbell)

3 reps

1 reps

60%

75%

90%

80%

Chest Supported Row (Machine)

5 reps

RPE 6.5

Day 1

Overhead Press (Barbell)

5 reps

3 reps

50%

70%

81%

70%

Deadlift (Barbell)

5 reps

3 reps

50%

70%

81%

70%

Chest Supported Row (Machine)

5 reps

RPE 7

Day 1

Overhead Press (Barbell)

5 reps

2 reps

50%

70%

86%

75%

Deadlift (Barbell)

5 reps

2 reps

50%

70%

86%

75%

Chest Supported Row (Machine)

5 reps

RPE 7

Day 1

Overhead Press (Barbell)

3 reps

1 reps

60%

75%

91%

80%

Deadlift (Barbell)

3 reps

1 reps

60%

75%

91%

80%

Chest Supported Row (Machine)

5 reps

RPE 7

Day 1

Overhead Press (Barbell)

5 reps

3 reps

50%

70%

82%

70%

Deadlift (Barbell)

5 reps

3 reps

50%

70%

82%

70%

Chest Supported Row (Machine)

5 reps

RPE 7.5

Day 1

Overhead Press (Barbell)

5 reps

2 reps

50%

70%

87%

75%

Deadlift (Barbell)

5 reps

2 reps

50%

70%

87%

75%

Chest Supported Row (Machine)

5 reps

RPE 7

Day 1

Overhead Press (Barbell)

3 reps

1 reps

60%

75%

92%

80%

Deadlift (Barbell)

3 reps

1 reps

60%

75%

92%

80%

Chest Supported Row (Machine)

5 reps

RPE 7.5

Day 1

Overhead Press (Barbell)

5 reps

3 reps

50%

70%

83%

70%

Deadlift (Barbell)

5 reps

3 reps

50%

70%

83%

70%

Chest Supported Row (Machine)

5 reps

RPE 8

Day 1

Overhead Press (Barbell)

5 reps

2 reps

50%

70%

87%

75%

Deadlift (Barbell)

5 reps

2 reps

50%

70%

87%

75%

Chest Supported Row (Machine)

5 reps

RPE 7.5

Day 1

Overhead Press (Barbell)

3 reps

1 reps

60%

75%

93%

80%

Deadlift (Barbell)

3 reps

1 reps

60%

75%

93%

80%

Chest Supported Row (Machine)

5 reps

RPE 8

Day 2

Squat (Barbell)

5 reps

3 reps

50%

70%

80%

70%

Bench Press (Barbell)

5 reps

3 reps

50%

70%

80%

70%

Chest Fly (Machine)

5 reps

RPE 6.5

Day 2

Squat (Barbell)

5 reps

2 reps

50%

70%

85%

75%

Bench Press (Barbell)

5 reps

2 reps

50%

70%

85%

75%

Chest Fly (Machine)

5 reps

RPE 6.5

Day 2

Squat (Barbell)

3 reps

1 reps

60%

75%

90%

80%

Bench Press (Barbell)

3 reps

1 reps

60%

75%

90%

80%

Chest Fly (Machine)

5 reps

RPE 6.5

Day 2

Squat (Barbell)

5 reps

3 reps

50%

70%

81%

70%

Bench Press (Barbell)

5 reps

3 reps

50%

70%

81%

70%

Chest Fly (Machine)

5 reps

RPE 7

Day 2

Squat (Barbell)

5 reps

2 reps

50%

70%

86%

75%

Bench Press (Barbell)

5 reps

2 reps

50%

70%

86%

75%

Chest Fly (Machine)

5 reps

RPE 7

Day 2

Squat (Barbell)

3 reps

1 reps

60%

75%

91%

80%

Bench Press (Barbell)

3 reps

1 reps

60%

75%

91%

80%

Chest Fly (Machine)

5 reps

RPE 7

Day 2

Squat (Barbell)

5 reps

3 reps

50%

70%

82%

70%

Bench Press (Barbell)

5 reps

3 reps

50%

70%

82%

70%

Chest Fly (Machine)

5 reps

RPE 7.5

Day 2

Squat (Barbell)

5 reps

2 reps

50%

70%

85%

75%

Bench Press (Barbell)

5 reps

2 reps

50%

70%

85%

75%

Chest Fly (Machine)

5 reps

RPE 6.5

Day 2

Squat (Barbell)

3 reps

1 reps

60%

75%

92%

80%

Bench Press (Barbell)

3 reps

1 reps

60%

75%

92%

80%

Chest Fly (Machine)

5 reps

RPE 7.5

Day 2

Squat (Barbell)

5 reps

3 reps

50%

70%

83%

70%

Bench Press (Barbell)

5 reps

3 reps

50%

70%

83%

70%

Chest Fly (Machine)

5 reps

RPE 8

Day 2

Squat (Barbell)

5 reps

2 reps

50%

70%

87%

75%

Bench Press (Barbell)

5 reps

2 reps

50%

70%

87%

75%

Chest Fly (Machine)

5 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

1 reps

60%

75%

93%

80%

Bench Press (Barbell)

3 reps

1 reps

60%

75%

93%

80%

Chest Fly (Machine)

5 reps

RPE 8

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

5 reps

RPE 7

Day 3

Hang Power Clean

3 Sets

5 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

3 Reps

50%

70%

80%

70%

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

50%

70%

80%

70%

Chest Fly (Machine)

2 Sets

5 Reps

@6.5

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

3 Reps

50%

70%

80%

70%

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

50%

70%

80%

70%

Chest Supported Row (Machine)

2 Sets

5 Reps

@6.5