Starting strongman 1

Embark on a transformative 16-week journey with the Starting Strongman program, designed for those ready to build raw strength and power. This 4-day-a-week regimen focuses on essential lifts like the Deadlift, Push Press, and Farmer's Walk, emphasizing both overhead strength and posterior chain development. Each session is crafted to enhance your performance in strongman events while building muscle and endurance. Get ready to challenge your limits and unleash your inner athlete!

This is my first programme. 

I had an idea to build a strongman style programme but without all the equipment such as stones, yokes, sandbags ect. I will likely be making another once I start to acquire the equipment needed to actually train for the events specifically.  

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Primary focus: overhead power, shoulders and triceps 
Secondary: biceps and core

Push Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Cable Crunch

Overhead and pressing strength

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Front Squat (Barbell)

Chest Supported Row (Machine)

Hammer Curl

Leg Raise (Captain's Chair)

Deadlift and posterior chain 

Farmer's Walk (Weighted)

Zercher Carries

Bench Press (Barbell)

Incline Curl (Dumbbell)

Chin-Up (Bodyweight)

Event simulation 

Squat (Barbell)

Split Squat (Barbell)

Good Morning

Bicep Curl (Machine)

Shrug (Barbell)

Wood Chop

Squat and support

Block Deadlift

Base 1

Deload week

BASE 2

DELOAD

TEST WEEK

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