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Rougaroo strongman prep

by Cody Brumley
34 athletes joined
4.0
(2 ratings)

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
    Sep 02, 2025 01:01

Summary

Prepare to unleash your inner beast with the Rougaroo Strongman Prep program! Over 12 weeks, you'll engage in a rigorous training regimen three days a week, focusing on essential lifts like Box Squats and Zercher Squats to build raw strength and explosive power. This program combines heavy barbell work with dynamic movements, including box jumps and sled drags, ensuring you develop the functional fitness needed for strongman competitions. Get ready to transform your physique and performance—let's get strong together!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
11.3%
Hamstrings
10.6%
Upper Back
8.4%
Lower Back
7.1%
Front Delts
6.6%
Middle Delts
6.4%
Triceps
6.3%
Chest
5.3%
Other
4.2%
Forearms
3.5%
Olympic
3.4%
Abs
3.4%
Lats
3.1%
Biceps
2.9%
Rear Delts
2.6%
Adductors
1.5%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
2
15 reps
RPE 7
3A
JM Press
2
15 reps
RPE 7
3B
French Press
2
15 reps
RPE 7
4
Chest Fly (Cable)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
3
15 reps
RPE 7
3A
JM Press
3
15 reps
RPE 7
3B
French Press
3
15 reps
RPE 7
4
Chest Fly (Cable)
4
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8
3A
JM Press
4
12 reps
RPE 8
3B
French Press
4
12 reps
RPE 8
4
Chest Fly (Cable)
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
5 reps
70%
2A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2B
Upright Row (Barbell)
3
8 reps
RPE 7
3A
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 7
3B
French Press
3
8 reps
RPE 7
4A
JM Press
3
8 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4C
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
75%
2A
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7.5
2B
Upright Row (Barbell)
4
6 reps
RPE 7.5
3A
Incline Chest Fly (Dumbbell)
4
6 reps
RPE 7.5
3B
French Press
4
6 reps
RPE 7.5
4A
JM Press
4
6 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 7.5
4C
Rear Delt Fly (Dumbbell)
4
6 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
1
3 reps
2 reps
1 reps
80%
85%
90%
2A
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
2B
Upright Row (Barbell)
4
5 reps
RPE 8
3A
Incline Chest Fly (Dumbbell)
4
5 reps
RPE 8
3B
French Press
4
5 reps
RPE 8
4A
JM Press
4
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
5 reps
RPE 8
4C
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
80%
2
Military Press (Barbell)
5
5 reps
80%
3A
Upright Row (Barbell)
2
8 reps
RPE 8
3B
JM Press
2
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
4C
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
3
3 reps
3 reps
80%
85%
2
Military Press (Barbell)
2
3
3 reps
3 reps
80%
85%
3A
Upright Row (Barbell)
3
6 reps
RPE 8.5
3B
JM Press
3
6 reps
RPE 8.5
4A
Lateral Raise (Dumbbell)
3
6 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 8.5
4C
Single Arm Row (Dumbbell)
3
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
1
3 reps
3 reps
85%
90%
2
Military Press (Barbell)
2
1
3 reps
3 reps
85%
90%
3A
Upright Row (Barbell)
4
5 reps
RPE 9
3B
JM Press
4
5 reps
RPE 9
4A
Lateral Raise (Dumbbell)
4
5 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 9
4C
Single Arm Row (Dumbbell)
4
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hang Clean
3
5 reps
RPE 8
3
Push Press (Barbell)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hang Clean
3
5 reps
RPE 8
3
Push Press (Barbell)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hang Clean
3
5 reps
RPE 8
3
Push Press (Barbell)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
2B
Bent Over Row (Barbell)
2
15 reps
RPE 7
3A
Good Morning
2
15 reps
RPE 7
3B
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4A
Walk
2
25 reps
RPE 7
4B
Preacher Curl (Barbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
12-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
2B
Bent Over Row (Barbell)
3
15 reps
RPE 7
3A
Good Morning
3
15 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
4A
Walk
3
25 reps
RPE 7
4B
Preacher Curl (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
8-12 reps
RPE 8
2A
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Good Morning
4
12 reps
RPE 8
3B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
4A
Walk
4
25 reps
RPE 8
4B
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4A
Good Morning
3
8 reps
RPE 7
4B
Farmer's Walk (Weighted)
3
10 reps
RPE 7
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4A
Good Morning
4
6 reps
RPE 7.5
4B
Farmer's Walk (Weighted)
4
10 reps
RPE 7.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
3 reps
2 reps
1 reps
80%
85%
90%
2
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
4A
Good Morning
4
5 reps
RPE 8
4B
Farmer's Walk (Weighted)
4
10 reps
RPE 8
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Farmer's Walk (Weighted)
5
50 reps
RPE 8
3A
Stiff Leg Deadlift
2
8 reps
RPE 8
3B
Good Morning
2
8 reps
RPE 8
4
Alternating Dumbbell Curl
2
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Farmer's Walk (Weighted)
5
50 reps
RPE 8
3A
Stiff Leg Deadlift
2
8 reps
RPE 8
3B
Good Morning
2
8 reps
RPE 8
4
Alternating Dumbbell Curl
2
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
85%
90%
2
Farmer's Walk (Weighted)
3
50 reps
RPE 9
3A
Stiff Leg Deadlift
4
5 reps
RPE 9
3B
Good Morning
4
5 reps
RPE 9
4
Alternating Dumbbell Curl
4
AMRAP
RPE 9
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 mins
1 mins
1 mins
RPE 10
RPE 8
RPE 6
2
Farmer's Walk (Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
3
Box Squat (Barbell)
2
5 reps
RPE 8
4
Good Morning
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 mins
1 mins
1 mins
RPE 10
RPE 8
RPE 6
2
Farmer's Walk (Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
3
Box Squat (Barbell)
2
5 reps
RPE 8
4
Good Morning
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 mins
1 mins
1 mins
RPE 10
RPE 8
RPE 6
2
Farmer's Walk (Weighted)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
3
Box Squat (Barbell)
2
5 reps
RPE 8
4
Good Morning
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
RPE 7
2
Safety Bar Squat
2
15 reps
RPE 7
3A
Leg Press
2
15 reps
RPE 7
3B
Leg Curl
2
15 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4C
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 7
2
Safety Bar Squat
3
15 reps
RPE 7
3A
Leg Press
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Safety Bar Squat
4
12 reps
RPE 8
3A
Leg Press
4
12 reps
RPE 8
3B
Leg Curl
4
12 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4C
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
70%
2
Zercher Squat (Barbell)
3
8 reps
RPE 7
3
Box Jump
3
8 reps
RPE 7
4A
Walk
3
25 reps
RPE 7
4B
Shrug (Dumbbell)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
3 reps
75%
2
Zercher Squat (Barbell)
4
6 reps
RPE 7.5
3
Box Jump
4
6 reps
RPE 7.5
4A
Walk
4
25 reps
RPE 7.5
4B
Shrug (Dumbbell)
4
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
2
1
3 reps
2 reps
1 reps
80%
85%
90%
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Box Jump
4
5 reps
RPE 8
4A
Walk
4
25 reps
RPE 8
4B
Shrug (Dumbbell)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
80%
2
Farmer's Walk (Weighted)
5
25 reps
80%
3
Walk
2
25 reps
RPE 8
4A
Leg Press
2
8 reps
RPE 8
4B
Leg Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
80%
2
Farmer's Walk (Weighted)
5
25 reps
80%
3
Walk
2
25 reps
RPE 8
4A
Leg Press
2
8 reps
RPE 8
4B
Leg Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
3 reps
3 reps
85%
90%
2
Farmer's Walk (Weighted)
2
1
25 reps
25 reps
85%
90%
3
Walk
4
25 reps
RPE 9
4A
Leg Press
4
5 reps
RPE 9
4B
Leg Curl
4
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
1B
Zercher Squat (Barbell)
3
1 mins
RPE 10
1C
Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
1B
Zercher Squat (Barbell)
3
1 mins
RPE 10
1C
Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
1B
Zercher Squat (Barbell)
3
1 mins
RPE 10
1C
Box Jump
3
5 reps
RPE 8
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
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
Ramez K.Age 16, Man
a year ago
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
I didnt do the program due to the equipment I have but I wanna say good luck at the rougaroo.