Bill Kazmaier Training Routine
Three time World Strongest Man champion Bill Kazmaier was an absolute Goliath.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| 2 | Bench Press (Wide Grip) | 3 | 10 reps |
| 3 | Bench Press (Close Grip) | 3 | 10 reps |
| 4 | Front Raise | 4 | 8 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| 6 | Lateral Raise (Dumbbell) | 4 | 10 reps |
| 7 | Skull Crusher | 6 | 10 reps |
| 8 | Tricep Rope Push Down (Cable) | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps |
| 2 | Deadlift (Barbell) | 3 | 10 reps |
| 3 | Shrug (Barbell) | 2 | 15–40 reps |
| 1 | 10–20 reps | ||
| 4 | Seated Hammer Curl | 4 | 12 reps |
| 5 | Bicep Curl (EZ Bar) | 4 | 10 reps |
| 6 | Lat Pulldown (Close Grip) | 4 | 10 reps |
| 7 | Seated Row (Cable) | 4 | 10 reps |
| 8 | Leg Extension | 3 | 10 reps |
| 9 | Leg Curl | 3 | 10 reps |
| 10 | Standing Calf Raise | 3 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps |
| 2 | Bench Press (Wide Grip) | 3 | 10 reps |
| 3 | Bench Press (Close Grip) | 3 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps |
| 5 | Front Raise | 4 | 10 reps |
| 6 | Single Arm Tricep Extension (Cable) | 4 | 10 reps |
| 7 | Skull Crusher | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps |
| 2 | Squat (Barbell) | 4 | 10 reps |
| 3 | Shrug (Barbell) | 4 | 10–15 reps |
| 4 | Seated Hammer Curl | 4 | 8 reps |
| 5 | Concentration Curl | 4 | 12 reps |
| 6 | Single Arm Row (Dumbbell) | 3 | 30 reps |
| 7 | Wide Grip Lat Pulldown | 4 | 10 reps |
| 8 | Leg Extension | 3 | 10 reps |
| 9 | Leg Curl | 3 | 10 reps |
| 10 | Standing Calf Raise | 3 | 15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bill Kazmaier Training Routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage 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 90 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.
Bill Kazmaier Training Routine is structured around 4 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bill Kazmaier Training Routine 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
