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Strongman 2

by Moritz M.
1 athletes joined

Program Description

Get Strong and not die during training changes will happen

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 21, 2026 03:28
  • Last Edited
    Feb 21, 2026 03:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Front Delts
10.8%
Hamstrings
10.8%
Triceps
10.7%
Glutes
10.1%
Upper Back
9.4%
Middle Delts
7%
Abs
5.3%
Lats
5.1%
Chest
4.6%
Biceps
3.9%
Lower Back
2.7%
Other
1.7%
Rear Delts
1.5%
Adductors
1%
Forearms
0.7%
Olympic
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
2
6 reps
6 reps
RPE 7
-
2
Deadlift (Barbell)
1
3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
65%
4
Snatch Deadlift
2
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
6 reps
6 reps
RPE 7
-
2
Deadlift (Barbell)
1
3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
70%
4
Snatch Deadlift
3
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
2
5 reps
5 reps
RPE 7
-
2
Deadlift (Barbell)
1
3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
75%
4
Deficit Deadlift (Barbell)
2
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
5 reps
5 reps
RPE 7
-
2
Deadlift (Barbell)
1
1-3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
80%
4
Deficit Deadlift (Barbell)
2
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
2
4 reps
4 reps
RPE 7
-
2
Deadlift (Barbell)
1
1-3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
72.5%
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
5
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
4 reps
4 reps
RPE 7
-
2
Deadlift (Barbell)
1
1-3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
77.5%
4
Deadlift (Barbell)
3
6 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
2
3 reps
3 reps
RPE 7
-
2
Deadlift (Barbell)
1
1-3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
82.5%
4
Deadlift (Barbell)
4
6 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
3 reps
3 reps
RPE 7
-
2
Deadlift (Barbell)
1
1-3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
87.5%
4
Deadlift (Barbell)
3
4 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
2
2 reps
2 reps
RPE 7
-
2
Deadlift (Barbell)
1
1-3 reps
RPE 7
3
Deadlift (Barbell)
1
AMRAP
92.5%
4
Deadlift (Barbell)
2
4 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
2
10-12 reps
-
3
Log Press
3
6 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-12 reps
-
5
Bent Over Row (Barbell)
3
10-12 reps
-
6
Chest Fly (Machine)
3
15-20 reps
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
10-12 reps
-
3
Log Press
4
6 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-12 reps
-
5
Bent Over Row (Barbell)
3
10-12 reps
-
6
Chest Fly (Machine)
3
15-20 reps
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
10-12 reps
-
3
Log Press
3
5 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-12 reps
-
5
Bent Over Row (Barbell)
3
10-12 reps
-
6
Chest Fly (Machine)
3
15-20 reps
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
10-12 reps
-
3
Log Press
4
5 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
10-12 reps
-
5
Bent Over Row (Barbell)
3
10-12 reps
-
6
Chest Fly (Machine)
3
15-20 reps
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
10-12 reps
-
3
Log Press
3
4 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
2
10-12 reps
-
5
Bent Over Row (Barbell)
2
10-12 reps
-
6
Chest Fly (Machine)
2
15-20 reps
-
7
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
6-8 reps
-
3
Log Press
4
4 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
8-10 reps
-
5
Bent Over Row (Barbell)
3
8-10 reps
-
6
Chest Fly (Machine)
3
10-15 reps
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
6-8 reps
-
3
Log Press
3
3 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
8-10 reps
-
5
Bent Over Row (Barbell)
3
8-10 reps
-
6
Chest Fly (Machine)
3
10-15 reps
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
4-6 reps
-
3
Log Press
4
3 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
3
8-10 reps
-
5
Bent Over Row (Barbell)
3
8-10 reps
-
6
Chest Fly (Machine)
3
10-15 reps
-
7
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
10 reps
-
2
Single Arm Shoulder Press
3
4-6 reps
-
3
Log Press
3
2 reps
RPE 8
4
Behind-the-Neck Press (Barbell)
2
8-10 reps
-
5
Bent Over Row (Barbell)
2
8-10 reps
-
6
Chest Fly (Machine)
2
10-15 reps
-
7
Dip (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
65%
3
High Bar Squat (Barbell)
2
10 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
-
7
Leg Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
70%
3
High Bar Squat (Barbell)
3
10 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
-
7
Leg Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
75%
3
High Bar Squat (Barbell)
2
8 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
-
7
Leg Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
80%
3
High Bar Squat (Barbell)
3
8 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
6
Lying Leg Curl
3
15-20 reps
-
7
Leg Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
72.5%
3
Band Rotations
4
-
4
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
5
Lying Leg Curl
2
15-20 reps
-
6
Leg Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
77.5%
3
High Bar Squat (Barbell)
3
6 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
6
Lying Leg Curl
3
10-15 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
82.5%
3
High Bar Squat (Barbell)
4
6 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
6
Lying Leg Curl
3
10-15 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
87.5%
3
High Bar Squat (Barbell)
4
4 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
-
7
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Chest
3
5 reps
-
2
High Bar Squat (Barbell)
1
AMRAP
92.5%
3
High Bar Squat (Barbell)
2
4 reps
-
4
Band Rotations
4
-
5
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
-
7
Leg Extension
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
65%
2
Push Press (Barbell)
2
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Seal Row
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
15-20 reps
-
7
Bicep Curl (Cable)
2
15-20 reps
-
8
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
70%
2
Push Press (Barbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Seal Row
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Bicep Curl (Cable)
3
15-20 reps
-
8
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
75%
2
Push Press (Barbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Seal Row
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Bicep Curl (Cable)
3
15-20 reps
-
8
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
80%
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Seal Row
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Bicep Curl (Cable)
3
15-20 reps
-
8
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
72.5%
2
Pull-Up (Bodyweight)
1
-
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seal Row
2
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
15-20 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
77.5%
2
Push Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seal Row
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
82.5%
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Seal Row
3
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
87.5%
2
Push Press (Barbell)
4
4 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Seal Row
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (Cable)
2
10-15 reps
-
8
Face Pull
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
92.5%
2
Push Press (Barbell)
2
4 reps
RPE 8
3
Pull-Up (Bodyweight)
4
-
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Seal Row
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (Cable)
2
10-15 reps
-
8
Face Pull
2
10-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Front Squat (Paused)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
-
-
2
Deadlift (Barbell)
1 Set
3 Reps
@7
3
Deadlift (Barbell)
1 Set
AMRAP
65%
4
Snatch Deadlift
1 Set
1 Set
10 Reps
10 Reps
@7
@7
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
-
-
-
Day 2
1
Box Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Arm Shoulder Press
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3
Log Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
4
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Sandbag To Chest
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
High Bar Squat (Barbell)
1 Set
AMRAP
65%
3
High Bar Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Band Rotations
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Lying Leg Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 4
1
Push Press (Barbell)
1 Set
AMRAP
65%
2
Push Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Seal Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
8
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-