Strongman strength 2

Program Description

This 4-day strongman-focused training split is designed to build real-world strength, muscular size, and elite work capacity. The program prioritises compound, full-body movements that carry over to functional performance, emphasising squats, deadlifts, overhead pressing, carries, and loaded conditioning. Unlike traditional bodybuilding splits, the focus is on developing a thick, powerful physique with strong legs, shoulders, traps, back, core, and grip strength. Training is built around moderate-to-heavy loads performed at controlled intensities, allowing consistent progression without excessive fatigue. Overhead pressing takes priority over benching to improve shoulder stability, upper-body power, and total-body coordination. Lower-body sessions develop bracing, leg drive, and posterior chain strength, while pull-focused days build back thickness and reinforce spinal stability. The dedicated events and conditioning day improves athleticism, mental resilience, and cardiovascular fitness through loaded carries, sled work, and unilateral leg training. Grip and core are trained throughout the week to support heavier lifts and injury resistance. Overall, this program produces dense muscle, functional strength, improved conditioning, and a resilient, athletic physique suited for demanding physical challenges rather than purely aesthetic goals.

Program Overview