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Strongman Commercial Gym Prep

by Moritz M.
1 athletes joined

Program Description

Get huge

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 10, 2025 05:30
  • Last Edited
    Nov 11, 2025 03:34
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Upper Back
10.1%
Glutes
10%
Triceps
9.6%
Hamstrings
8.7%
Chest
8.2%
Lats
6.4%
Lower Back
5.5%
Front Delts
5.4%
Middle Delts
5.3%
Biceps
4.1%
Olympic
3.5%
Abs
3%
Other
1.9%
Forearms
1.8%
Adductors
1.4%
Rear Delts
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
5 reps
RPE 5
2
Deficit Deadlift (Barbell)
3
5 reps
65%
3
Deadlift (Barbell)
1
AMRAP
65%
4A
Push Press (Barbell)
3
5 reps
65%
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7
6
Behind The Back Barbell Holds
3
0.3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
5 reps
RPE 5
2
Deficit Deadlift (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4A
Push Press (Barbell)
5
5 reps
70%
4B
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7
6
Behind The Back Barbell Holds
3
0.3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
5 reps
RPE 6
2
Deficit Deadlift (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
1
AMRAP
75%
4A
Push Press (Barbell)
3
5 reps
75%
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
6
Behind The Back Barbell Holds
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
3 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
5 reps
72.5%
3
Deadlift (Barbell)
1
AMRAP
72.5%
4A
Push Press (Barbell)
3
5 reps
72.5%
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
6
Behind The Back Barbell Holds
3
0.3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
RPE 8
2
Deficit Deadlift (Barbell)
5
5 reps
75%
3
Deadlift (Barbell)
1
AMRAP
75%
4A
Push Press (Barbell)
5
5 reps
75%
4B
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 9
6
Behind The Back Barbell Holds
3
0.2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
1 reps
RPE 9
2
Deficit Deadlift (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4A
Push Press (Barbell)
3
5 reps
80%
4B
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
6
Behind The Back Barbell Holds
3
0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
RPE 5
2
Incline Bench Press (Barbell)
3
6 reps
RPE 5
3
Bent Over Row (Barbell)
3
10 reps
RPE 5
4
Hamstring Curl
2
12-15 reps
RPE 7
5A
Walking Lunge
2
16-20 reps
RPE 8
5B
Push Up
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
6 reps
4 reps
RPE 7
-
2
Incline Bench Press (Barbell)
1
3
6 reps
4 reps
RPE 7
-
3
Bent Over Row (Barbell)
1
3
10 reps
8 reps
RPE 7
-
4
Hamstring Curl
4
10-12 reps
RPE 7
5A
Walking Lunge
3
16-20 reps
RPE 8
5B
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
6 reps
RPE 9
-
2
Incline Bench Press (Barbell)
1
1
6 reps
RPE 7
-
3
Bent Over Row (Barbell)
1
1
10 reps
RPE 5
-
4
Hamstring Curl
3
8-10 reps
RPE 7
5A
Walking Lunge
3
12-16 reps
RPE 8
5B
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
1
4 reps
RPE 5
-
2
Incline Bench Press (Barbell)
3
4 reps
RPE 5
3
Bent Over Row (Barbell)
3
1
8 reps
RPE 5
-
4
Hamstring Curl
2
12-15 reps
RPE 9
5A
Walking Lunge
4
10-12 reps
RPE 8
5B
Push Up
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
4 reps
3 reps
RPE 7
RPE 7
2
Incline Bench Press (Barbell)
1
3
4 reps
3 reps
RPE 7
RPE 7
3
Bent Over Row (Barbell)
1
3
8 reps
5 reps
RPE 7
-
4
Hamstring Curl
4
10-12 reps
RPE 9
5A
Walking Lunge
4
10 reps
RPE 8
5B
Push Up
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
4 reps
1 reps
RPE 9
-
2
Incline Bench Press (Barbell)
1
3
4 reps
1 reps
RPE 9
-
3
Bent Over Row (Barbell)
1
2
8 reps
4 reps
RPE 9
-
4
Hamstring Curl
3
8-10 reps
RPE 9
5A
Walking Lunge
3
10 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Clean and Press
3
6 reps
RPE 5
3
High Bar Squat (Barbell)
3
5 reps
65%
4
Zercher Squat (Barbell)
3
6 reps
RPE 5
5
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
6
Farmer's Walk (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
RPE 10
2
Clean and Press
1
3
6 reps
4 reps
RPE 7
-
3
High Bar Squat (Barbell)
5
5 reps
70%
4
Zercher Squat (Barbell)
1
3
6 reps
4 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
6 reps
RPE 10
2
Clean and Press
1
2
6 reps
3 reps
RPE 9
-
3
High Bar Squat (Barbell)
3
5 reps
75%
4
Zercher Squat (Barbell)
1
1
6 reps
RPE 9
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
6
Farmer's Walk (Weighted)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
RPE 10
2
Clean and Press
3
2
4 reps
3 reps
RPE 5
-
3
High Bar Squat (Barbell)
3
5 reps
72.5%
4
Zercher Squat (Barbell)
3
1
4 reps
RPE 5
-
5
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
6
Farmer's Walk (Weighted)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Clean and Press
1
2
4 reps
3 reps
RPE 7
-
3
High Bar Squat (Barbell)
5
5 reps
75%
4
Zercher Squat (Barbell)
1
3
4 reps
3 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
6
Farmer's Walk (Weighted)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Clean and Press
1
3
6 reps
2 reps
RPE 9
-
3
High Bar Squat (Barbell)
3
5 reps
80%
4
Zercher Squat (Barbell)
1
3
6 reps
2 reps
RPE 9
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
6
Farmer's Walk (Weighted)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 5
2
Kettlebell Clean and Press
2
12-15 reps
RPE 7
3
Seated Row (Cable)
2
12-15 reps
RPE 7
4A
Dip (Weighted)
2
12-15 reps
RPE 7
4B
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7
5B
Bicep Curl (Cable)
2
12-15 reps
RPE 7
5C
Face Pull
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
4 reps
RPE 7
-
2
Kettlebell Clean and Press
4
10-12 reps
RPE 7
3
Seated Row (Cable)
4
10-12 reps
RPE 7
4A
Dip (Weighted)
4
10-12 reps
RPE 7
4B
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7
5B
Bicep Curl (Cable)
4
10-12 reps
RPE 7
5C
Face Pull
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
3 reps
RPE 9
-
2
Kettlebell Clean and Press
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4A
Dip (Weighted)
3
8-10 reps
RPE 7
4B
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7
5B
Bicep Curl (Cable)
3
8-10 reps
RPE 7
5C
Face Pull
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
4 reps
3 reps
RPE 5
-
2
Kettlebell Clean and Press
2
12-15 reps
RPE 9
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4A
Dip (Weighted)
2
12-15 reps
RPE 9
4B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
5B
Bicep Curl (Cable)
2
12-15 reps
RPE 9
5C
Face Pull
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
3 reps
RPE 7
-
2
Kettlebell Clean and Press
4
10-12 reps
RPE 9
3
Seated Row (Cable)
4
10-12 reps
RPE 9
4A
Dip (Weighted)
4
10-12 reps
RPE 9
4B
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
5A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
10-12 reps
RPE 9
5C
Face Pull
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
2 reps
RPE 9
-
2
Kettlebell Clean and Press
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4A
Dip (Weighted)
3
8-10 reps
RPE 9
4B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 9
5C
Face Pull
3
15-20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Clean (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
65%
65%
3
Deadlift (Barbell)
1 Set
AMRAP
65%
4A
Push Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
65%
65%
4B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
6
Behind The Back Barbell Holds
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
@9
@9
@9
Day 2
1
Front Squat (Paused)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@5
@5
@5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@5
@5
@5
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@5
@5
@5
4
Hamstring Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5A
Walking Lunge
1 Set
1 Set
16-20 Reps
16-20 Reps
@8
@8
5B
Push Up
1 Set
1 Set
AMRAP
AMRAP
@8
@8
Day 3
1
Box Jump
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
2
Clean and Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@5
@5
@5
3
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
65%
65%
4
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@5
@5
@5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
6
Farmer's Walk (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@8
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@5
@5
@5
2
Kettlebell Clean and Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
3
Seated Row (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4A
Dip (Weighted)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4B
Chin-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@8
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5B
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5C
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7