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5/3/1 General Adaptation for strongman foundation.

by Simonthompson209

Program Description

Build a solid foundation for strongman training with this 4-week program, designed to enhance your powerlifting and Olympic weightlifting skills. Comprising 13 sessions, each lasting around 90 minutes, you'll tackle essential lifts like the deadlift, clean, and overhead press, progressively increasing intensity to maximize strength gains. Perfect for intermediate lifters, this program requires a garage gym setup and will challenge your limits while developing key muscle groups for strongman success. Get ready to elevate your performance and achieve your lifting goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 01, 2025 04:10
  • Last Edited
    Nov 01, 2025 04:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Middle Delts
11.8%
Quadriceps
11%
Olympic
9.7%
Front Delts
9.6%
Hamstrings
8.5%
Glutes
8.4%
Triceps
8.1%
Lower Back
6.2%
Chest
5.1%
Rear Delts
2.6%
Abs
2.6%
Lats
1.9%
Biceps
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Clean (Barbell)
5
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Clean (Barbell)
5
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Clean (Barbell)
5
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deload
1
10000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Military Press (Barbell)
4
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Snatch Deadlift
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Snatch Deadlift
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Snatch Deadlift
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Push Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Bench Press (Close Grip)
3
8 reps
RPE 8.5
4
Face Pull
4
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Push Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Bench Press (Close Grip)
3
8 reps
RPE 8.5
4
Face Pull
4
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Push Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Bench Press (Close Grip)
3
8 reps
RPE 8.5
4
Face Pull
4
10 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Clean (Barbell)
5 Sets
5 Reps
@7.5
3
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Military Press (Barbell)
4 Sets
8 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Snatch Deadlift
4 Sets
5 Reps
@8
3
Front Squat (Barbell)
4 Sets
6 Reps
@8
Day 4
1
Split Jerk
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Push Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8.5
4
Face Pull
4 Sets
10 Reps
@9.5