Strongman Building

by Jack H.

Program Description

A Shannon Green program from https://70sbig.com/blog/2012/02/strongman-programming/

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Mar 13, 2026 08:39
Last Edited
Mar 13, 2026 09:04

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.1%

Hamstrings

13.1%

Upper Back

13.1%

Abs

8.5%

Quadriceps

7.5%

Triceps

7.5%

Front Delts

7.5%

Middle Delts

5.6%

Lower Back

5.2%

Lats

4.7%

Biceps

4.2%

Olympic

2.8%

Adductors

2.3%

Chest

1.9%

Forearms

1.9%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1 reps

12 reps

RPE 8

RPE 9

2

Good Morning

2

8-12 reps

-

3

Bench Press (Barbell)

2

9 reps

-

4

Chin-Up (Weighted)

2

AMRAP

-

5

Glute-Ham Raise

2

15 reps

-

Day 1

1

Squat (Barbell)

1

1

1 reps

9 reps

RPE 8

RPE 9

2

Good Morning

2

8-12 reps

-

3

Bench Press (Barbell)

2

6 reps

-

4

Chin-Up (Weighted)

2

AMRAP

-

5

Glute-Ham Raise

2

15 reps

-

Day 1

1

Squat (Barbell)

1

1

1 reps

6 reps

RPE 8

RPE 9

2

Good Morning

2

8-12 reps

-

3

Bench Press (Barbell)

2

3 reps

-

4

Chin-Up (Weighted)

2

AMRAP

-

5

Glute-Ham Raise

2

15 reps

-

Day 1

1

Squat (Barbell)

1

1

1 reps

3 reps

RPE 8

RPE 9

2

Good Morning

2

8-12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Chin-Up (Weighted)

2

AMRAP

-

5

Glute-Ham Raise

2

15 reps

-

Day 2

1

Power Snatch

1

1

1

5 reps

3 reps

1 reps

-

-

-

2A

Viking Press

3

AMRAP

-

2B

Pull-Up (Bodyweight)

3

AMRAP

-

3

Front Squat (Paused)

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Bicep Curl (Dumbbell)

2

AMRAP

-

Day 2

1

Power Snatch

1

1

1

5 reps

3 reps

1 reps

-

-

-

2A

Viking Press

3

AMRAP

-

2B

Pull-Up (Bodyweight)

3

AMRAP

-

3

Front Squat (Paused)

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Bicep Curl (Dumbbell)

2

AMRAP

-

Day 2

1

Power Snatch

1

1

1

5 reps

3 reps

1 reps

-

-

-

2A

Viking Press

3

AMRAP

-

2B

Pull-Up (Bodyweight)

3

AMRAP

-

3

Front Squat (Paused)

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Bicep Curl (Dumbbell)

2

AMRAP

-

Day 2

1

Power Snatch

1

1

1

5 reps

3 reps

1 reps

-

-

-

2A

Viking Press

3

AMRAP

-

2B

Pull-Up (Bodyweight)

3

AMRAP

-

3

Front Squat (Paused)

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Bicep Curl (Dumbbell)

2

AMRAP

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

-

-

-

2

Single Arm Farmer Carry

2

AMRAP

-

3

Log Press

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Axle Deadlift

2

6 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

-

-

-

2

Single Arm Farmer Carry

2

AMRAP

-

3

Log Press

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Axle Deadlift

2

3 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

-

-

-

2

Single Arm Farmer Carry

2

AMRAP

-

3

Log Press

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Axle Deadlift

2

12 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

-

-

-

2

Single Arm Farmer Carry

2

AMRAP

-

3

Log Press

1

1

1

5 reps

3 reps

1 reps

-

-

-

4

Axle Deadlift

2

9 reps

-

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Reps

12 Reps

@8

@9

2

Good Morning

2 Sets

8-12 Reps

-

3

Bench Press (Barbell)

2 Sets

9 Reps

-

4

Chin-Up (Weighted)

2 Sets

AMRAP

-

5

Glute-Ham Raise

2 Sets

15 Reps

-

Day 2

1

Power Snatch

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

-

-

-

2A

Viking Press

3 Sets

AMRAP

-

2B

Pull-Up (Bodyweight)

3 Sets

AMRAP

-

3

Front Squat (Paused)

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

-

-

-

4

Bicep Curl (Dumbbell)

2 Sets

AMRAP

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

-

-

-

2

Single Arm Farmer Carry

2 Sets

AMRAP

-

3

Log Press

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

-

-

-

4

Axle Deadlift

2 Sets

6 Reps

-