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Strongman
by Andrew C.
53 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 17, 2024 03:58
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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
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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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