IntermediateFree

Rougaroo strongman prep

Cody Brumley· May 2024

39athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

13.1%

Glutes

11.6%

Hamstrings

10.2%

Upper Back

8.4%

Front Delts

6.5%

Triceps

6.4%

Lower Back

6.4%

Middle Delts

Chest

5.7%

Other

3.9%

Forearms

3.5%

Abs

3.3%

Biceps

3.3%

Lats

3.2%

Olympic

3.2%

Rear Delts

Adductors

1.6%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	12–15 reps	@7
2	Safety Bar Squat	2	15 reps	@7
Superset
3A	Leg Press	2	15 reps	@7
3B	Leg Curl	2	15 reps	@7
Superset
4A	Seated Shoulder Press (Dumbbell)	2	15 reps	@7
4B	Lateral Raise (Dumbbell)	2	15 reps	@7
4C	Rear Delt Fly (Dumbbell)	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	12–15 reps	@7
2	Bench Press (Dumbbell)	2	15 reps	@7
Superset
3A	JM Press	2	15 reps	@7
3B	French Press	2	15 reps	@7
4	Chest Fly (Cable)	3	AMRAP	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Deficit)	3	12–15 reps	@7
Superset
2A	Romanian Deadlift (Barbell)	2	15 reps	@7
2B	Bent Over Row (Barbell)	2	15 reps	@7
Superset
3A	Good Morning	2	15 reps	@7
3B	Pull-Up (Bodyweight)	2	AMRAP	@7
Superset
4A	Walk	2	25 reps	@7
4B	Preacher Curl (Barbell)	2	15 reps	@7

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Rougaroo strongman prep is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Rougaroo strongman prep is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Rougaroo strongman prep is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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