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Strongman 2.0
by Twd1
9 athletes joined
Program Description
Strength, Size, Volume and to help you get competition ready for strongman!!! Enter the workouts from block one with RPE and all the information from week to week in excel, and once you figure the load for week 1 it will automatically put in each weeks load.
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 13, 2024 08:09
Last Edited
Jun 13, 2024 08:12
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Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Close Grip)
4 Sets
5 Reps
@7
4
Front Raise
3 Sets
6 Reps
@8
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
5 Reps
@7
5
Overhead Tricep Extension (Cable)
4 Sets
5 Reps
@8
Day 3
1
Trap Bar Deadlift
4 Sets
8 Reps
@7
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Back Extension
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Front Raise
4 Sets
10 Reps
@8
Day 5
1
Log Press
3 Sets
5 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Yoke
4 Sets
10 mins
@8
5
Farmer's Walk (Weighted)
4 Sets
10 mins
@8
Day 1
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Close Grip)
4 Sets
5 Reps
@7
4
Front Raise
3 Sets
6 Reps
@8
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
5 Reps
@7
5
Overhead Tricep Extension (Cable)
4 Sets
5 Reps
@8
Day 3
1
Trap Bar Deadlift
4 Sets
8 Reps
@7
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Back Extension
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Front Raise
4 Sets
10 Reps
@8
Day 5
1
Log Press
3 Sets
5 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Yoke
4 Sets
10 mins
@8
5
Farmer's Walk (Weighted)
4 Sets
10 mins
@8
Day 1
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Close Grip)
4 Sets
5 Reps
@7
4
Front Raise
3 Sets
6 Reps
@8
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
5 Reps
@7
5
Overhead Tricep Extension (Cable)
4 Sets
5 Reps
@8
Day 3
1
Trap Bar Deadlift
4 Sets
8 Reps
@7
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Back Extension
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Front Raise
4 Sets
10 Reps
@8
Day 5
1
Log Press
3 Sets
5 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Yoke
4 Sets
10 mins
@8
5
Farmer's Walk (Weighted)
4 Sets
10 mins
@8
Day 1
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Close Grip)
4 Sets
5 Reps
@7
4
Front Raise
3 Sets
6 Reps
@8
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
5 Reps
@7
5
Overhead Tricep Extension (Cable)
4 Sets
5 Reps
@8
Day 3
1
Trap Bar Deadlift
4 Sets
8 Reps
@7
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Back Extension
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Front Raise
4 Sets
10 Reps
@8
Day 5
1
Log Press
3 Sets
5 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Yoke
4 Sets
10 mins
@8
5
Farmer's Walk (Weighted)
4 Sets
10 mins
@8
Day 1
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Close Grip)
4 Sets
5 Reps
@7
4
Front Raise
3 Sets
6 Reps
@8
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
5 Reps
@7
5
Overhead Tricep Extension (Cable)
4 Sets
5 Reps
@8
Day 3
1
Trap Bar Deadlift
4 Sets
8 Reps
@7
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Back Extension
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Front Raise
4 Sets
10 Reps
@8
Day 5
1
Log Press
3 Sets
5 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Yoke
4 Sets
10 mins
@8
5
Farmer's Walk (Weighted)
4 Sets
10 mins
@8
Day 1
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Close Grip)
4 Sets
5 Reps
@7
4
Front Raise
3 Sets
6 Reps
@8
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
5 Reps
@7
5
Overhead Tricep Extension (Cable)
4 Sets
5 Reps
@8
Day 3
1
Trap Bar Deadlift
4 Sets
8 Reps
@7
2
Leg Extension
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Back Extension
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
6
Front Raise
4 Sets
10 Reps
@8
Day 5
1
Log Press
3 Sets
5 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Yoke
4 Sets
10 mins
@8
5
Farmer's Walk (Weighted)
4 Sets
10 mins
@8
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
JM Press
4 Sets
10 Reps
@7
4
Front Raise
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Plate pinch
3 Sets
20 mins
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
40 mins
@9
2
Pendlay Row
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
12 Reps
@7
4
Good Morning
3 Sets
10 Reps
@7
5
Push Press (Barbell)
3 Sets
10 Reps
@7
6
Pin Press Bench (Barbell)
4 Sets
10 Reps
@8
Day 3
1
Trapbar High Pull
4 Sets
20 mins
@7
2
Sissy Squat
3 Sets
15 Reps
@8
3
Nordic Curl
3 Sets
15 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
@7
2
Single Leg Romanian Deadlift
3 Sets
16 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
20 mins
@8
Day 5
1
Clean and Press
3 Sets
8 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Sandbag carry
4 Sets
20 mins
@7
5
Sandbag To Shoulder
4 Sets
6 Reps
@7
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
JM Press
4 Sets
10 Reps
@7
4
Front Raise
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Plate pinch
3 Sets
20 mins
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
40 mins
@9
2
Pendlay Row
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
12 Reps
@7
4
Good Morning
3 Sets
10 Reps
@7
5
Push Press (Barbell)
3 Sets
10 Reps
@7
6
Pin Press Bench (Barbell)
4 Sets
10 Reps
@8
Day 3
1
Trapbar High Pull
4 Sets
20 mins
@7
2
Sissy Squat
3 Sets
15 Reps
@8
3
Nordic Curl
3 Sets
15 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
@7
2
Single Leg Romanian Deadlift
3 Sets
16 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
20 mins
@8
Day 5
1
Clean and Press
3 Sets
8 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Sandbag carry
4 Sets
20 mins
@7
5
Sandbag To Shoulder
4 Sets
6 Reps
@7
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
JM Press
4 Sets
10 Reps
@7
4
Front Raise
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Plate pinch
3 Sets
20 mins
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
40 mins
@9
2
Pendlay Row
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
12 Reps
@7
4
Good Morning
3 Sets
10 Reps
@7
5
Push Press (Barbell)
3 Sets
10 Reps
@7
6
Pin Press Bench (Barbell)
4 Sets
10 Reps
@8
Day 3
1
Trapbar High Pull
4 Sets
20 mins
@7
2
Sissy Squat
3 Sets
15 Reps
@8
3
Nordic Curl
3 Sets
15 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
@7
2
Single Leg Romanian Deadlift
3 Sets
16 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
20 mins
@8
Day 5
1
Clean and Press
3 Sets
8 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Sandbag carry
4 Sets
20 mins
@7
5
Sandbag To Shoulder
4 Sets
6 Reps
@7
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
JM Press
4 Sets
10 Reps
@7
4
Front Raise
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Plate pinch
3 Sets
20 mins
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
40 mins
@9
2
Pendlay Row
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
12 Reps
@7
4
Good Morning
3 Sets
10 Reps
@7
5
Push Press (Barbell)
3 Sets
10 Reps
@7
6
Pin Press Bench (Barbell)
4 Sets
10 Reps
@8
Day 3
1
Trapbar High Pull
4 Sets
20 mins
@7
2
Sissy Squat
3 Sets
15 Reps
@8
3
Nordic Curl
3 Sets
15 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
@7
2
Single Leg Romanian Deadlift
3 Sets
16 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
20 mins
@8
Day 5
1
Clean and Press
3 Sets
8 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Sandbag carry
4 Sets
20 mins
@7
5
Sandbag To Shoulder
4 Sets
6 Reps
@7
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
JM Press
4 Sets
10 Reps
@7
4
Front Raise
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Plate pinch
3 Sets
20 mins
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
40 mins
@9
2
Pendlay Row
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
12 Reps
@7
4
Good Morning
3 Sets
10 Reps
@7
5
Push Press (Barbell)
3 Sets
10 Reps
@7
6
Pin Press Bench (Barbell)
4 Sets
10 Reps
@8
Day 3
1
Trapbar High Pull
4 Sets
20 mins
@7
2
Sissy Squat
3 Sets
15 Reps
@8
3
Nordic Curl
3 Sets
15 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
@7
2
Single Leg Romanian Deadlift
3 Sets
16 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
20 mins
@8
Day 5
1
Clean and Press
3 Sets
8 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Sandbag carry
4 Sets
20 mins
@7
5
Sandbag To Shoulder
4 Sets
6 Reps
@7
Day 1
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
JM Press
4 Sets
10 Reps
@7
4
Front Raise
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Plate pinch
3 Sets
20 mins
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
40 mins
@9
2
Pendlay Row
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
12 Reps
@7
4
Good Morning
3 Sets
10 Reps
@7
5
Push Press (Barbell)
3 Sets
10 Reps
@7
6
Pin Press Bench (Barbell)
4 Sets
10 Reps
@8
Day 3
1
Trapbar High Pull
4 Sets
20 mins
@7
2
Sissy Squat
3 Sets
15 Reps
@8
3
Nordic Curl
3 Sets
15 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
@7
2
Single Leg Romanian Deadlift
3 Sets
16 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
20 mins
@8
Day 5
1
Clean and Press
3 Sets
8 Reps
@7
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Sandbag carry
4 Sets
20 mins
@7
5
Sandbag To Shoulder
4 Sets
6 Reps
@7