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Strongman
by Javon A.
Program Description
Strongman 
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Apr 22, 2024 09:23
Last Edited
May 07, 2024 10:42
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Week 1
1 / 10 Weeks
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@6
7
JM Press
3 Sets
6 Reps
@6
8
Dip (Bodyweight)
1 Set
1 Set
6 Reps
5 Reps
@6
@6.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@6
7
Bicep Curl (Dumbbell)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
8
Hammer Curl
3 Sets
6 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
7
Push Up
2 Sets
15-20 Reps
@10
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6