Iron Hippo Strongman Program

by Iron Hippo

98 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

Jul 19, 2024 03:30

Day 2

Block Pull (Barbell)

3 Sets

5 Reps

70%

Deficit Deadlift (Barbell)

3 Sets

12 Reps

@6-7

Romanian Deadlift (Barbell)

3 Sets

15 Reps

Pull-Up (Bodyweight)

3 Sets

6-8 Reps

@6-7

Pendlay Row

3 Sets

10 Reps

@6-7

Bicep Curl (EZ Bar)

3 Sets

10 Reps

@6-7

Day 4

Clean (Barbell)

4 Sets

3-5 Reps

@6-7

Deadlift with Chains

4 Sets

3-5 Reps

@6-6.5

Strongman Event

3 Sets

50-200 Reps

@6-7

Strongman Event

3 Sets

1-2 mins

@6-7

Strongman Event

3 Sets

3-10 Reps

@6-7

Day 1

Log Press

3 Sets

5 Reps

70%

Clean and Press

4 Sets

5 Reps

@6-6.5

Floor Press (Barbell)

3 Sets

10 Reps

@6-7

Lu Raise

3 Sets

12 Reps

@8-9

Y Raise

1 Set

AMRAP

@10

Day 3

Zercher Squat (Barbell)

3 Sets

5 Reps

70%

Push Press (Barbell)

6 Sets

4 Reps

65%

Farmer's Walk (Weighted)

4 Sets

100 Reps

65%

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

@6-7

Kroc Row

3 Sets

8 Reps

@6-7

Face Pull

4 Sets

8 Reps

@7-8

Overhead Extension (Dumbbell)

4 Sets

10 Reps

@6-7