Program Description
Improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. Percentages based on max 50' carry (1RM) without drops. Every-minute-on-the-minute (EMOM), farmer's carry for the prescribed distance at the percentage 1RM. Test new 1RM after each block (6 weeks) or if things are feeling too light for 3 sessions in a row.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentDumbbell Only
- Program Length6 weeks
- Time Per Workout20 minutes
- CreatedJul 29, 2025 12:52
- Last EditedAug 22, 2025 03:12
Summary
Unleash your strength with the Farmer's Carry Progression, a focused 6-week program designed to enhance your grip, core stability, and overall functional strength. Committing just three days a week, you’ll engage in progressively challenging weighted Farmer's Walks, covering distances from 50 to 150 feet while maintaining intensity levels that push your limits. Ideal for lifters of all levels, this program will sculpt your arms, back, and core, ensuring you build both muscle and endurance. Grab your dumbbells and get ready to carry your fitness to new heights!
Muscle Engagement
Front
Back
MuscleSet
Forearms
71.4%
Upper Back
28.6%
