logo
BoostcampPNG

Brodders Strong Strongman offseason

by Scott B.
8 athletes joined

Program Description

This offseason strongman program is designed to build strength across all foundational strongman lifts. With high volume, it's ideal for periods of calorie surplus and strong recovery. The program spans 9 weeks and follows a 3-week wave periodization model to increase strength while managing fatigue. Key Features: Wave Periodization: Each 3-week wave increases intensity progressively, followed by a deload before restarting the cycle with higher weights. AMRAP-Based Progression: The final set of the main lift is performed for AMRAP (as many reps as possible). For each extra rep beyond the target, the weight for the next week is increased by 1% of your 1-rep max. This method, inspired by Doug Young’s training principles, ensures auto-regulated progress based on performance. High Volume: Designed to maximize hypertrophy and strength gains, making it ideal for offseason phases where calories and recovery are prioritized. Accessories: While substitutions are allowed, it's recommended to keep accessories consistent throughout the 9-week cycle to track progress. Training Day Breakdown: Day 1: Deadlift Day Focus on deadlifts, with optional horizontal or vertical pulling movements. Sandbag squats are added to build experience with strongman implements and to increase squat volume. Day 2: Shoulder Day (Log Press) Overhead pressing strength takes priority, with the log press as the main lift. Overhead kettlebell walks improve stability, while IYTs promote shoulder health. Day 3: Front Squat Day Front squats develop leg strength and core stability, key for events like stone loading or yoke walks. This day targets lower body development. Day 4: Events Day A flexible day that typically includes a deadlift variation, a pressing movement, and a carrying event (e.g., yoke, sandbag, or farmer's carry). It focuses on building event-specific strength. AMRAP Progression and Periodization: Each 3-week wave increases intensity, with the final set of each core lift performed as an AMRAP. For every rep over the target, you add 1% of your 1-rep max to the weight for the next week. For example, if your 1-rep max is 400 lbs and you perform 4 extra reps, you’ll increase the weight by 4% (16 lbs) for the following week. This auto-regulated progression allows for individualized weight jumps based on performance. On weeks 4 and 7, the progression resets to a prescribed percentage of your max, providing a built-in deload before building back up. This program is tailored for offseason strength development, setting a solid foundation for competition prep by improving your strength, conditioning, and event-specific skills. Any questions? Hit me up on Instagram: @brodders.strong

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 05, 2024 03:27
  • Last Edited
    Oct 21, 2024 02:17
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Deadstop Safety Bar Good Mornings
3
8 reps
RPE 6
3
Sandbag Squat
1
0.2 mins
4
Seated Row (Cable)
2
10 reps
RPE 6
5
Lat Pulldown
2
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Deadstop Safety Bar Good Mornings
4
8 reps
RPE 6
3
Sandbag Squat
2
0.2 mins
4
Seated Row (Cable)
3
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Deadstop Safety Bar Good Mornings
5
8 reps
RPE 6
3
Sandbag Squat
3
0.2 mins
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
4
15 reps
RPE 6
6
Bicep Curl (Dumbbell)
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Deadstop Safety Bar Good Mornings
3
6 reps
RPE 7
3
Sandbag Squat
1
0.3 mins
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lat Pulldown
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
75 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Deadstop Safety Bar Good Mornings
4
6 reps
RPE 7
3
Sandbag Squat
2
0.3 mins
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Lat Pulldown
5
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
75 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Deadstop Safety Bar Good Mornings
5
6 reps
RPE 7
3
Sandbag Squat
3
0.3 mins
4
Seated Row (Cable)
5
8 reps
RPE 7
5
Lat Pulldown
6
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
75 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Deadstop Safety Bar Good Mornings
3
4 reps
RPE 8
3
Sandbag Squat
3
0.2 mins
4
Seated Row (Cable)
3
6 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Deadstop Safety Bar Good Mornings
4
4 reps
RPE 8
3
Sandbag Squat
4
0.2 mins
4
Seated Row (Cable)
4
6 reps
RPE 8
5
Lat Pulldown
5
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Deadstop Safety Bar Good Mornings
5
4 reps
RPE 8
3
Sandbag Squat
5
0.2 mins
4
Seated Row (Cable)
5
6 reps
RPE 8
5
Lat Pulldown
6
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
5 reps
65%
2
Log Strict Press
3
8 reps
RPE 6
3
Bench Press (Close Grip)
2
10 reps
4
Overhead Kettlebell Walk
1
5
I, Y, T (IYT) Raise
1
50 reps
6
Tricep Pushdown (Cable)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
5 reps
65%
2
Log Strict Press
4
8 reps
RPE 6
3
Bench Press (Close Grip)
3
10 reps
4
Overhead Kettlebell Walk
2
5
I, Y, T (IYT) Raise
1
50 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
5 reps
65%
2
Log Strict Press
5
8 reps
RPE 6
3
Bench Press (Close Grip)
4
10 reps
4
Overhead Kettlebell Walk
3
5
I, Y, T (IYT) Raise
1
50 reps
6
Tricep Pushdown (Cable)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
4 reps
70%
2
Log Strict Press
3
6 reps
RPE 6
3
Bench Press (Close Grip)
3
8 reps
4
Overhead Kettlebell Walk
2
5
I, Y, T (IYT) Raise
1
75 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
4 reps
70%
2
Log Strict Press
4
6 reps
RPE 6
3
Bench Press (Close Grip)
4
8 reps
4
Overhead Kettlebell Walk
3
5
I, Y, T (IYT) Raise
1
75 reps
6
Tricep Pushdown (Cable)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
4 reps
70%
2
Log Strict Press
5
6 reps
RPE 6
3
Bench Press (Close Grip)
5
8 reps
4
Overhead Kettlebell Walk
4
5
I, Y, T (IYT) Raise
1
75 reps
6
Tricep Pushdown (Cable)
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
3 reps
75%
2
Log Strict Press
3
4 reps
RPE 6
3
Bench Press (Close Grip)
3
6 reps
4
Overhead Kettlebell Walk
3
5
I, Y, T (IYT) Raise
1
100 reps
6
Tricep Pushdown (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
3 reps
75%
2
Log Strict Press
4
4 reps
RPE 6
3
Bench Press (Close Grip)
4
6 reps
4
Overhead Kettlebell Walk
4
5
I, Y, T (IYT) Raise
1
100 reps
6
Tricep Pushdown (Cable)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Push Press
4
3 reps
75%
2
Log Strict Press
5
4 reps
RPE 6
3
Bench Press (Close Grip)
5
6 reps
4
Overhead Kettlebell Walk
5
5
I, Y, T (IYT) Raise
1
100 reps
6
Tricep Pushdown (Cable)
6
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
65%
2
Short Step Lunge
3
8 reps
RPE 6
3
Hamstring Curl
2
10 reps
4
Sled Push
1
5
Cable Crunch
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
65%
2
Short Step Lunge
4
8 reps
RPE 6
3
Hamstring Curl
3
10 reps
4
Sled Push
2
5
Cable Crunch
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
65%
2
Short Step Lunge
5
8 reps
RPE 6
3
Hamstring Curl
4
12 reps
4
Sled Push
3
5
Cable Crunch
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
70%
2
Short Step Lunge
3
6 reps
RPE 7
3
Hamstring Curl
3
8 reps
4
Sled Push
2
5
Cable Crunch
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
70%
2
Short Step Lunge
4
6 reps
RPE 7
3
Hamstring Curl
4
8 reps
4
Sled Push
3
5
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
70%
2
Short Step Lunge
5
6 reps
RPE 7
3
Hamstring Curl
5
8 reps
4
Sled Push
4
5
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
70%
2
Short Step Lunge
3
4 reps
RPE 8
3
Hamstring Curl
2
6 reps
4
Sled Push
3
5
Cable Crunch
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
75%
2
Short Step Lunge
4
4 reps
RPE 8
3
Hamstring Curl
3
6 reps
4
Sled Push
4
5
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
75%
2
Short Step Lunge
5
4 reps
RPE 8
3
Hamstring Curl
4
6 reps
4
Sled Push
5
5
Cable Crunch
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
10
1 reps
65%
2
Deadlift (Barbell)
4
5 reps
65%
3
Farmer's Walk (Weighted)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
10
2 reps
65%
2
Deadlift (Barbell)
4
5 reps
65%
3
Farmer's Walk (Weighted)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
10
3 reps
65%
2
Deadlift (Barbell)
4
5 reps
RPE 10
3
Farmer's Walk (Weighted)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
1 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Farmer's Walk (Weighted)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
2 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Farmer's Walk (Weighted)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Farmer's Walk (Weighted)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
1 reps
75%
2
Deadlift (Barbell)
4
3 reps
75%
3
Farmer's Walk (Weighted)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
2 reps
75%
2
Deadlift (Barbell)
4
3 reps
75%
3
Farmer's Walk (Weighted)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
3 reps
75%
2
Deadlift (Barbell)
4
3 reps
75%
3
Farmer's Walk (Weighted)
5
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
65%
2
Deadstop Safety Bar Good Mornings
3 Sets
8 Reps
@6
3
Sandbag Squat
1 Set
0.2 mins
4
Seated Row (Cable)
2 Sets
10 Reps
@6
5
Lat Pulldown
2 Sets
15 Reps
@6
6
Bicep Curl (Dumbbell)
1 Set
50 Reps
Day 2
1
Log Push Press
4 Sets
5 Reps
65%
2
Log Strict Press
3 Sets
8 Reps
@6
3
Bench Press (Close Grip)
2 Sets
10 Reps
4
Overhead Kettlebell Walk
1 Set
5
I, Y, T (IYT) Raise
1 Set
50 Reps
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
Day 3
1
Front Squat (Barbell)
4 Sets
5 Reps
65%
2
Short Step Lunge
3 Sets
8 Reps
@6
3
Hamstring Curl
2 Sets
10 Reps
4
Sled Push
1 Set
5
Cable Crunch
2 Sets
15 Reps
Day 4
1
Log Press
10 Sets
1 Reps
65%
2
Deadlift (Barbell)
4 Sets
5 Reps
65%
3
Farmer's Walk (Weighted)
1 Set