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Strongman

by Andrew C.
87 athletes joined

Program Description

A strongman plan good for bodybuilders and powerlifters who are getting tired of their normal program

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 11, 2024 01:03
  • Last Edited
    Jun 18, 2025 11:13

Summary

Unleash your inner strength with the Strongman program, a 12-week journey designed for serious lifters looking to elevate their training. Comprising four intense workouts per week, this program focuses on compound movements and heavy lifts, including the Push Press, Rack Pull, and Chin-Up, to build raw power and muscle mass. Perfect for those with access to a garage gym, you'll challenge your limits while honing your technique and increasing your functional strength. Get ready to transform your physique and dominate your lifts!
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Push Press (Barbell)
3 Sets
3 Reps
@8
2
Overhead Press (Barbell)
1 Set
AMRAP
@9.5
3
Chin-Up (Weighted)
4 Sets
6 Reps
@8
4
One Arm Bent Over Row
2 Sets
15 Reps
@8
5
Floor Press (Barbell)
3 Sets
6 Reps
@8
6
T-Bar Row
3 Sets
6 Reps
@8
7
Viking Press
3 Sets
8 Reps
@8
8
One Arm Bent Over Row
2 Sets
12 Reps
@7
Day 2
1
Rack Pull (Barbell)
5 Sets
5 Reps
@8
2
Box Squat (Barbell)
4 Sets
6 Reps
@8
3
Farmer's Walk (Weighted)
5 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
10 Reps
@8
6
Reverse Hyperextension
3 Sets
AMRAP
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Sets
3 Reps
5 Reps
85%
75%
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
6-8 Reps
@7
4
Farmer's Walk (Weighted)
5 Sets
10 Reps
@8
5
Hack Squat
3 Sets
15 Reps
@9
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
10 Sets
5 Reps
75%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
4
Pin Press Bench (Barbell)
3 Sets
8 Reps
@8
5
Farmer's Walk (Weighted)
10 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8