Psychotically Strong

The Psychotically Strong program follows the periodization strategy of the Alex Bromley’s 70s Powerlifter but swaps traditional barbell movements for a brutal mix of calisthenics, sandbag work, and ring training. This program builds raw, functional strength while emphasizing upper-body dominance and grip endurance.

Each training day includes foundational movement patterns like dips, ring push-ups, pull-ups, and curls, ensuring balanced muscular development. Sandbag clean & presses, squats, lunges, and shoulder tosses provide unrelenting full-body tension and stability under load. Dedicated chest and arm work is incorporated for hypertrophy, ensuring both size and strength gains.

This program isn’t just about lifting heavy—it’s about forging a body that’s capable, resilient, and undeniably strong. If you’re ready to train like an animal and finish with a mile run just for fun, then Psychotically Strong is for you.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Clean and Press

Sandbag Shoulder Toss

Zercher Squat (Barbell)

Walking Lunge

Reverse Abs Crunch (Bodyweight)

Lower Body - Power & Carrying 

Pull-Up (Weighted)

Chin-Up (Weighted)

Bicep Curl (Cable)

Ring Push Up

Skull Crusher (Bodyweight)

Tricep Rope Push Down (Cable)

Upper Body - Pull Focused

Dip (Weighted)

Deficit Handstand Push Up

Wide Grip Pull-Up

Ring Row (Weighted)

Upper Body - Push Focused

Ring Dip

Pull-Up (Neutral Grip, Weighted)

Face Pull

Muscle Up

Oblique Crunch

Upper Body - Hypertrophy

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