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Rougaroo strongman prep
by Cody Brumley
3 athletes joined
Program Description
This program was created in order to prepare me for the 5th Rougaroo Classic strongman competition. The exercises selected are specific to growing the important areas for me to compete to my own standard. This is my first strongman competition and first time building a block style periodization Program. If you want to use this program, I recommend using alternate lifts that meet your own needs. There are 4 blocks (3 weeks each): hypertrophy, power, strength, and a peak.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 22, 2024 09:20
Last Edited
Jun 15, 2024 04:30
down_app
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
12-15 Reps
@7
2
Safety Bar Squat
2 Sets
15 Reps
@7
3A
Leg Press
2 Sets
15 Reps
@7
3B
Leg Curl
2 Sets
15 Reps
@7
4A
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@7
4B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4C
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
2 Sets
15 Reps
@7
3A
JM Press
2 Sets
15 Reps
@7
3B
French Press
2 Sets
15 Reps
@7
4
Chest Fly (Cable)
3 Sets
AMRAP
@7
Day 2
1
Deadlift (Deficit)
3 Sets
12-15 Reps
@7
2A
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@7
2B
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
3A
Good Morning
2 Sets
15 Reps
@7
3B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@7
4A
Walk
2 Sets
25 Reps
@7
4B
Preacher Curl (Barbell)
2 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
12-15 Reps
@7
2
Safety Bar Squat
3 Sets
15 Reps
@7
3A
Leg Press
3 Sets
15 Reps
@7
3B
Leg Curl
3 Sets
15 Reps
@7
4A
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4C
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@7
3A
JM Press
3 Sets
15 Reps
@7
3B
French Press
3 Sets
15 Reps
@7
4
Chest Fly (Cable)
4 Sets
AMRAP
@7
Day 2
1
Deadlift (Deficit)
4 Sets
12-15 Reps
@7
2A
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@7
2B
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
3A
Good Morning
3 Sets
15 Reps
@7
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
4A
Walk
3 Sets
25 Reps
@7
4B
Preacher Curl (Barbell)
3 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
@8
2
Safety Bar Squat
4 Sets
12 Reps
@8
3A
Leg Press
4 Sets
12 Reps
@8
3B
Leg Curl
4 Sets
12 Reps
@8
4A
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4C
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3A
JM Press
4 Sets
12 Reps
@8
3B
French Press
4 Sets
12 Reps
@8
4
Chest Fly (Cable)
4 Sets
AMRAP
@8
Day 2
1
Deadlift (Deficit)
4 Sets
8-12 Reps
@8
2A
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
12 Reps
@8
3A
Good Morning
4 Sets
12 Reps
@8
3B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
4A
Walk
4 Sets
25 Reps
@8
4B
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 3
1
Box Squat (Barbell)
3 Sets
5 Reps
70%
2
Zercher Squat (Barbell)
3 Sets
8 Reps
@7
3
Box Jump
3 Sets
8 Reps
@7
4A
Walk
3 Sets
25 Reps
@7
4B
Shrug (Dumbbell)
3 Sets
AMRAP
@7
Day 1
1
Clean and Press
3 Sets
5 Reps
70%
2A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2B
Upright Row (Barbell)
3 Sets
8 Reps
@7
3A
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@7
3B
French Press
3 Sets
8 Reps
@7
4A
JM Press
3 Sets
8 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
4C
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4A
Good Morning
3 Sets
8 Reps
@7
4B
Farmer's Walk (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
Day 3
1
Box Squat (Barbell)
4 Sets
3 Reps
75%
2
Zercher Squat (Barbell)
4 Sets
6 Reps
@7.5
3
Box Jump
4 Sets
6 Reps
@7.5
4A
Walk
4 Sets
25 Reps
@7.5
4B
Shrug (Dumbbell)
4 Sets
AMRAP
@7.5
Day 1
1
Clean and Press
4 Sets
3 Reps
75%
2A
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@7.5
2B
Upright Row (Barbell)
4 Sets
6 Reps
@7.5
3A
Incline Chest Fly (Dumbbell)
4 Sets
6 Reps
@7.5
3B
French Press
4 Sets
6 Reps
@7.5
4A
JM Press
4 Sets
6 Reps
@7.5
4B
Lateral Raise (Dumbbell)
4 Sets
6 Reps
@7.5
4C
Rear Delt Fly (Dumbbell)
4 Sets
6 Reps
@7.5
Day 2
1
Deadlift (Barbell)
4 Sets
3 Reps
75%
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4A
Good Morning
4 Sets
6 Reps
@7.5
4B
Farmer's Walk (Weighted)
4 Sets
10 Reps
@7.5
5
Pull-Up (Bodyweight)
4 Sets
AMRAP
@7.5
Day 3
1
Box Squat (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
80%
85%
90%
2
Zercher Squat (Barbell)
4 Sets
5 Reps
@8
3
Box Jump
4 Sets
5 Reps
@8
4A
Walk
4 Sets
25 Reps
@8
4B
Shrug (Dumbbell)
4 Sets
AMRAP
@8
Day 1
1
Clean and Press
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
80%
85%
90%
2A
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
@8
2B
Upright Row (Barbell)
4 Sets
5 Reps
@8
3A
Incline Chest Fly (Dumbbell)
4 Sets
5 Reps
@8
3B
French Press
4 Sets
5 Reps
@8
4A
JM Press
4 Sets
5 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
5 Reps
@8
4C
Rear Delt Fly (Dumbbell)
4 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
80%
85%
90%
2
Sumo Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@8
4A
Good Morning
4 Sets
5 Reps
@8
4B
Farmer's Walk (Weighted)
4 Sets
10 Reps
@8
5
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
Day 1
1
Power Clean
5 Sets
5 Reps
80%
2
Military Press (Barbell)
5 Sets
5 Reps
80%
3A
Upright Row (Barbell)
2 Sets
8 Reps
@8
3B
JM Press
2 Sets
8 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
4C
Single Arm Row (Dumbbell)
2 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Farmer's Walk (Weighted)
5 Sets
50 Reps
@8
3A
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3B
Good Morning
2 Sets
8 Reps
@8
4
Alternating Dumbbell Curl
2 Sets
AMRAP
@8
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
@8
Day 3
1
Zercher Squat (Barbell)
5 Sets
5 Reps
80%
2
Farmer's Walk (Weighted)
5 Sets
25 Reps
80%
3
Walk
2 Sets
25 Reps
@8
4A
Leg Press
2 Sets
8 Reps
@8
4B
Leg Curl
2 Sets
8 Reps
@8
Day 1
1
Power Clean
2 Sets
3 Sets
3 Reps
3 Reps
80%
85%
2
Military Press (Barbell)
2 Sets
3 Sets
3 Reps
3 Reps
80%
85%
3A
Upright Row (Barbell)
3 Sets
6 Reps
@8.5
3B
JM Press
3 Sets
6 Reps
@8.5
4A
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@8.5
4B
Rear Delt Fly (Dumbbell)
3 Sets
6 Reps
@8.5
4C
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@8.5
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Farmer's Walk (Weighted)
5 Sets
50 Reps
@8
3A
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3B
Good Morning
2 Sets
8 Reps
@8
4
Alternating Dumbbell Curl
2 Sets
AMRAP
@8
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
@8
Day 3
1
Zercher Squat (Barbell)
5 Sets
5 Reps
80%
2
Farmer's Walk (Weighted)
5 Sets
25 Reps
80%
3
Walk
2 Sets
25 Reps
@8
4A
Leg Press
2 Sets
8 Reps
@8
4B
Leg Curl
2 Sets
8 Reps
@8
Day 1
1
Power Clean
2 Sets
1 Set
3 Reps
3 Reps
85%
90%
2
Military Press (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
85%
90%
3A
Upright Row (Barbell)
4 Sets
5 Reps
@9
3B
JM Press
4 Sets
5 Reps
@9
4A
Lateral Raise (Dumbbell)
4 Sets
5 Reps
@9
4B
Rear Delt Fly (Dumbbell)
4 Sets
5 Reps
@9
4C
Single Arm Row (Dumbbell)
4 Sets
5 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
85%
90%
2
Farmer's Walk (Weighted)
3 Sets
50 Reps
@9
3A
Stiff Leg Deadlift
4 Sets
5 Reps
@9
3B
Good Morning
4 Sets
5 Reps
@9
4
Alternating Dumbbell Curl
4 Sets
AMRAP
@9
5
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
Day 3
1
Zercher Squat (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
85%
90%
2
Farmer's Walk (Weighted)
2 Sets
1 Set
25 Reps
25 Reps
85%
90%
3
Walk
4 Sets
25 Reps
@9
4A
Leg Press
4 Sets
5 Reps
@9
4B
Leg Curl
4 Sets
5 Reps
@9
Day 3
1A
Walk
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
1B
Zercher Squat (Barbell)
3 Sets
1 mins
@10
1C
Box Jump
3 Sets
5 Reps
@8
Day 1
1
Clean and Press
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
@7
@8
@9
@10
2
Hang Clean
3 Sets
5 Reps
@8
3
Push Press (Barbell)
3 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@10
@8
@6
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@8
@6
3
Box Squat (Barbell)
2 Sets
5 Reps
@8
4
Good Morning
2 Sets
5 Reps
@8
Day 3
1A
Walk
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
1B
Zercher Squat (Barbell)
3 Sets
1 mins
@10
1C
Box Jump
3 Sets
5 Reps
@8
Day 1
1
Clean and Press
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
@7
@8
@9
@10
2
Hang Clean
3 Sets
5 Reps
@8
3
Push Press (Barbell)
3 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@10
@8
@6
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@8
@6
3
Box Squat (Barbell)
2 Sets
5 Reps
@8
4
Good Morning
2 Sets
5 Reps
@8
Day 3
1A
Walk
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
1B
Zercher Squat (Barbell)
3 Sets
1 mins
@10
1C
Box Jump
3 Sets
5 Reps
@8
Day 1
1
Clean and Press
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
@7
@8
@9
@10
2
Hang Clean
3 Sets
5 Reps
@8
3
Push Press (Barbell)
3 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@10
@8
@6
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@8
@6
3
Box Squat (Barbell)
2 Sets
5 Reps
@8
4
Good Morning
2 Sets
5 Reps
@8