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Iron Hippo Strongman Program
by Iron Hippo
91 athletes joined
Program Description
Program that I (a strongman competitor) created. It is not perfect, but it increased my strength tremendously and increased my training partner's deadlift by 45 lbs. Recommended workout days are Monday, Tuesday, Thursday, and Saturday, but it can be changed. Take a deload week after weeks 3, 6, and 9 if needed.
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Jan 16, 2024 06:42
Last Edited
Jun 20, 2024 01:52
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Week 1
1 / 12 Weeks
Day 2
1
Block Pull (Barbell)
3 Sets
5 Reps
70%
2
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 1
1
Log Press
3 Sets
5 Reps
70%
2
Clean and Press
4 Sets
5 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
10 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
5 Reps
70%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
100 Reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
4 Sets
5 Reps
72%
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 1
1
Log Press
4 Sets
5 Reps
72%
2
Clean and Press
4 Sets
3 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
8 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
4 Sets
5 Reps
72%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
50 Reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
4 Sets
5 Reps
75%
2
Block Pull (Barbell)
1 Set
AMRAP
75%
3
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@6-7
4A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6-7
4B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
5A
Pendlay Row
3 Sets
10 Reps
@6-7
5B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
4 Sets
5 Reps
75%
2
Log Press
1 Set
AMRAP
75%
3
Clean and Press
4 Sets
2 Reps
@6-6.5
4
Floor Press (Barbell)
3 Sets
6 Reps
@6-7
5
Lu Raise
3 Sets
12 Reps
@8-9
6
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
4 Sets
5 Reps
75%
2
Zercher Squat (Barbell)
1 Set
AMRAP
75%
3
Push Press (Barbell)
6 Sets
4 Reps
65%
4
Farmer's Walk (Weighted)
3 Sets
50 Reps
75%
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
5B
Kroc Row
3 Sets
8 Reps
@6-7
6A
Face Pull
4 Sets
8 Reps
@7-8
6B
Overhead Extension (Dumbbell)
4 Sets
6 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
5 Sets
3 Reps
80%
2
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
5 Sets
3 Reps
80%
2
Clean and Press
4 Sets
5 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
10 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
5 Sets
3 Reps
80%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
100 Reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
3 Sets
3 Reps
85%
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
3 Sets
3 Reps
85%
2
Clean and Press
4 Sets
3 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
8 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
3 Reps
85%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
50 Reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
1 Set
AMRAP
90%
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
1 Set
AMRAP
90%
2
Clean and Press
4 Sets
2 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
6 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
1 Set
AMRAP
90%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
3 Sets
50 Reps
75%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
6 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
5 Sets
2 Reps
85%
2
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
5 Sets
2 Reps
85%
2
Clean and Press
4 Sets
5 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
10 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
5 Sets
2 Reps
85%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
100 Reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
3 Sets
2 Reps
90%
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
3 Sets
2 Reps
90%
2
Clean and Press
4 Sets
3 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
8 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2 Reps
90%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
50 Reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
1 Set
AMRAP
92%
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
1 Set
AMRAP
92%
2
Clean and Press
4 Sets
2 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
6 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
1 Set
AMRAP
92%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
3 Sets
50 Reps
75%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
6 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
5 Sets
1 Reps
90%
2
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
5 Sets
1 Reps
90%
2
Clean and Press
4 Sets
5 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
10 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
5 Sets
1 Reps
90%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
100 Reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
3 Sets
1 Reps
95%
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6-7
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
3 Sets
1 Reps
95%
2
Clean and Press
4 Sets
3 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
8 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
1 Reps
95%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
4 Sets
50 Reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@6-7
Day 4
1
Clean (Barbell)
4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains
4 Sets
3-5 Reps
@6-6.5
3
Strongman Event
3 Sets
50-200 Reps
@6-7
4
Strongman Event
3 Sets
1-2 mins
@6-7
5
Strongman Event
3 Sets
3-10 Reps
@6-7
Day 2
1
Block Pull (Barbell)
1 Set
AMRAP
95%
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@6-7
3A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6-7
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@6-7
4A
Pendlay Row
3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6-7
Day 1
1
Log Press
1 Set
AMRAP
95%
2
Clean and Press
4 Sets
2 Reps
@6-6.5
3
Floor Press (Barbell)
3 Sets
6 Reps
@6-7
4
Lu Raise
3 Sets
12 Reps
@8-9
5
Y Raise
1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)
1 Set
AMRAP
95%
2
Push Press (Barbell)
6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)
3 Sets
50 Reps
75%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6-7
4B
Kroc Row
3 Sets
8 Reps
@6-7
5A
Face Pull
4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)
4 Sets
6 Reps
@6-7