Program Description
Strongman 
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedApr 22, 2024 09:23
- Last EditedJun 18, 2025 12:06
Summary
Unleash your inner beast with the Strongman program, a comprehensive 10-week journey designed for those ready to conquer their limits. Committing four days a week, you'll engage in a variety of intense lifts and functional movements, from the explosive Bag Throw to the power-packed Overhead Press. This program targets major muscle groups, enhancing strength, endurance, and overall athleticism. Equip yourself with the tools to build muscle and boost performance in a full gym setting—let’s get strong together!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
7
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
7
JM Press
3
6 reps
RPE 6
8
Dip (Bodyweight)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
6 reps
RPE 6
7
Bicep Curl (Dumbbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
8
Hammer Curl
3
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Week 1
1 / 10 Weeks
Day 3
1
Bag Throw3 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 Row1 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 Swing1 Set
1-20 Reps
@10
6
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
@6
7
JM Press3 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 Extension3 Sets
6 Reps
@6
4
Box Squat (Barbell)2 Sets
5 Reps
@6
5
Kettlebell Swing1 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 Curl3 Sets
6 Reps
@6
Day 1
1
Overhead Press (Barbell)3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press2 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 Raise2 Sets
10 Reps
@6
7
Push Up2 Sets
15-20 Reps
@10