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brain shaw strongman training

by tailsaa a

Program Description

brian shaw old strongman program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2026 02:42
  • Last Edited
    Jan 02, 2026 04:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
12.1%
Hamstrings
11.4%
Glutes
10.6%
Front Delts
10.4%
Quadriceps
8.9%
Middle Delts
7%
Abs
5.3%
Forearms
4.2%
Lower Back
3.5%
Chest
3.4%
Lats
3.4%
Biceps
3.4%
Adductors
1.8%
Abductors
0.8%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
6
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
6
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
6
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
7
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
7
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
7
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
8
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
8
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
8
2-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
7
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
7
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
7
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
3-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-5 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
6
5 reps
-
2
Farmer's Walk (Weighted)
6
24 reps
-
3
Atlas Stone
2
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
1 Set
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
-
-
-
-
-
2
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
Day 2
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
3-8 Reps
3-8 Reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-5 Reps
1-5 Reps
-
-
-
-
-
2
Glute-Ham Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Shrug (Trap Bar)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Log Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
24 Reps
24 Reps
24 Reps
-
-
-
-
-
-
3
Atlas Stone
1 Set
1 Set
5 Reps
5 Reps
-
-