5/3/1 General Adaptation for strongman foundation.

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!

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Clean (Barbell)

Romanian Deadlift (Barbell)

Deadlift Day

Overhead Press (Barbell)

Military Press (Barbell)

Bent Over Row (Barbell)

Bench Press (Close Grip)

OHP day

Snatch Deadlift

Front Squat (Barbell)

Split Jerk

Push Press (Barbell)

Face Pull

Deload

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