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Novice Strongman

by Andrew C.

Program Description

My priorities 1)lose fat 2)maintain/gain strength 3)muscular definition 4)conditioning

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 06, 2025 12:49
  • Last Edited
    Dec 06, 2025 11:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Hamstrings
12.3%
Glutes
11.9%
Abs
10.4%
Front Delts
7.2%
Triceps
7.2%
Upper Back
7%
Forearms
5.3%
Biceps
4.5%
Middle Delts
4.3%
Lats
4.1%
Lower Back
3.9%
Chest
3.7%
Adductors
1.9%
Olympic
1.4%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Deficit Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Sandbag Load
2
AMRAP
RPE 8
4A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4B
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Plank (Weighted)
2
1 mins
RPE 6
6
Sled Drag
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Axle Deadlift
2
5-8 reps
RPE 8
3
Sandbag Load
2
AMRAP
RPE 8
4A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4B
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Plank (Weighted)
2
1 mins
RPE 6
6
Sled Drag
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-10 reps
RPE 9
2
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 7
3A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Sandbag Load
2
AMRAP
RPE 8
5
Plank (Weighted)
2
1 mins
RPE 6
6
Sled Drag
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
1-3 reps
8-12 reps
85%
90%
66%
2
Rack Pull (Barbell)
2
5-10 reps
RPE 8
3
Sandbag Load
2
AMRAP
RPE 8
4A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4B
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Plank (Weighted)
2
1 mins
RPE 6
6
Sled Drag
2
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
85%
2
Axle Clean And Press
2
3-5 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Chest Fly (Cable)
2
8-15 reps
RPE 8
4
Sandbag carry
2
1 mins
RPE 8
5A
Bicep Curl (Barbell)
3
3-8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5C
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
85%
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Chest Fly (Cable)
2
8-15 reps
RPE 8
4
Sandbag carry
2
1 mins
RPE 8
5A
Bicep Curl (Barbell)
3
3-8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5C
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
85%
2
Axle Clean And Press
2
3-5 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Chest Fly (Cable)
2
8-15 reps
RPE 8
4
Sandbag carry
2
1 mins
RPE 8
5A
Bicep Curl (Barbell)
3
3-8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5C
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
85%
2
Thruster (Barbell)
2
5-10 reps
RPE 8
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Chest Fly (Cable)
2
8-15 reps
RPE 8
4
Sandbag carry
2
1 mins
RPE 8
5A
Bicep Curl (Barbell)
3
3-8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5C
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
88%
2
Clean and Jerk
3
5-8 reps
RPE 8
3A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
3B
Squat Load
2
1 mins
RPE 8
4
Dead Hang
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
88%
2
Power Clean
2
5-10 reps
RPE 8
3A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
3B
Squat Load
2
1 mins
RPE 8
4
Dead Hang
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
88%
2
Power Shrug
3
5-10 reps
RPE 8
3A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
3B
Squat Load
2
1 mins
RPE 8
4
Dead Hang
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
1 reps
88%
90%
2
Clean and Jerk
2
5-8 reps
RPE 8
3A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
3B
Squat Load
2
1 mins
RPE 8
4
Dead Hang
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2B
Cable Crunch
2
AMRAP
RPE 8
2C
Lunge (Bodyweight)
2
AMRAP
RPE 8
3A
Kettlebell Swing
2
AMRAP
RPE 8
3B
Nordic Curl
2
AMRAP
RPE 8
3C
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2B
Cable Crunch
2
AMRAP
RPE 8
2C
Lunge (Bodyweight)
2
AMRAP
RPE 8
3A
Kettlebell Swing
2
AMRAP
RPE 8
3B
Nordic Curl
2
AMRAP
RPE 8
3C
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2B
Cable Crunch
2
AMRAP
RPE 8
2C
Lunge (Bodyweight)
2
AMRAP
RPE 8
3A
Kettlebell Swing
2
AMRAP
RPE 8
3B
Nordic Curl
2
AMRAP
RPE 8
3C
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2B
Cable Crunch
2
AMRAP
RPE 8
2C
Lunge (Bodyweight)
2
AMRAP
RPE 8
3A
Kettlebell Swing
2
AMRAP
RPE 8
3B
Nordic Curl
2
AMRAP
RPE 8
3C
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
85%
2
Deficit Deadlift (Barbell)
2 Sets
6-8 Reps
@8
3
Sandbag Load
2 Sets
AMRAP
@8
4A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4B
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5
Plank (Weighted)
2 Sets
1 mins
@6
6
Sled Drag
2 Sets
1 mins
@6
Day 2
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
85%
2
Axle Clean And Press
2 Sets
3-5 Reps
@8
3A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
3B
Chest Fly (Cable)
2 Sets
8-15 Reps
@8
4
Sandbag carry
2 Sets
1 mins
@8
5A
Bicep Curl (Barbell)
3 Sets
3-8 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
5C
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
88%
2
Clean and Jerk
3 Sets
5-8 Reps
@8
3A
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
3B
Squat Load
2 Sets
1 mins
@8
4
Dead Hang
3 Sets
1 mins
@8
Day 4
1
Bench Press (Barbell)
2 Sets
5 Reps
80%
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@8
2B
Cable Crunch
2 Sets
AMRAP
@8
2C
Lunge (Bodyweight)
2 Sets
AMRAP
@8
3A
Kettlebell Swing
2 Sets
AMRAP
@8
3B
Nordic Curl
2 Sets
AMRAP
@8
3C
Decline Sit Up (Bodyweight)
2 Sets
AMRAP
@8