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Stongman Hypertrophy

by Capncoops

Program Description

Getting to grips with new movements and awkward loads. For use in a gym that doesn't necessarily have all the equipment needed for strongman training and making do with what's available to you. Blending olympic lifting, powerlifting, awkward loads as well as time under strain and building grit. It may be worth investing in some fat gripz before starting this programme.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 02:02
  • Last Edited
    Nov 03, 2025 02:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
12.5%
Hamstrings
10.1%
Upper Back
9.7%
Lats
9.4%
Chest
7.8%
Abs
6.4%
Triceps
6.2%
Front Delts
5.3%
Lower Back
4.7%
Middle Delts
4.3%
Biceps
3.7%
Adductors
3.1%
Rear Delts
0.6%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
12 reps
60%
2
Fat Grip Dumbell Press (From Floor)
3
10 reps
RPE 7
3
Split Jerk
3
6 reps
RPE 8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Overhead Triceps Extension
3
10-15 reps
RPE 8
7
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
15" Block Deadlift
4
8 reps
60%
3
Zercher Squat (Barbell)
4
10 reps
RPE 7
4
Barbell Row
4
10 reps
RPE 7
5
Hammer Curls With Fat Gripz
3
15 reps
RPE 8
6
Axel Bar Hold
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4A
Bench Press (Barbell)
4
6 reps
70%
4B
Pullover (Dumbbell)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8
2
Squat (Barbell)
4
10 reps
70%
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Axle Clean & Press
4 Sets
12 Reps
60%
2
Fat Grip Dumbell Press (From Floor)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Split Jerk
3 Sets
6 Reps
@8
4
Incline Dumbbell Press (Last Set With Fat Gripz)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Overhead Triceps Extension
3 Sets
10-15 Reps
@8
7
Ab Wheel
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
60%
2
15" Block Deadlift
4 Sets
8 Reps
60%
3
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
4
Barbell Row
4 Sets
10 Reps
@7
5
Hammer Curls With Fat Gripz
3 Sets
15 Reps
@8
6
Axel Bar Hold
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@7
@7
@7
Day 3
1
Clean To Front Squat
3 Sets
3 Reps
@9
2
Farmer Carries
4 Sets
8 Reps
@8
3
Zercher Carry
4 Sets
8 Reps
@8
4A
Bench Press (Barbell)
4 Sets
6 Reps
70%
4B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Seated Dip (Machine)
3 Sets
10 Reps
@8
6
Chin-Up (Assisted)
3 Sets
AMRAP
@8
Day 4
1
Good Morning
3 Sets
10 Reps
@8
2
Squat (Barbell)
4 Sets
10 Reps
70%
3
Lunge (Barbell)
3 Sets
10 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@8
5
Shrug (Barbell)
3 Sets
15 Reps
@8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3 Sets
6 Reps
@8
7
Cable Woodchoppers
3 Sets
AMRAP
@8