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Powerlifting Strongman Hybrid - Corrections Made

by Jeff L.
28 athletes joined

Program Description

Matt Mills posted on Elitefts.com in January 2020 a 12-week program that mixed powerlifting with strongman. This is a program written to combine both worlds and bring the benefits of each style of training to the table. Check out the article for the full read.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 21, 2025 01:10
  • Last Edited
    Jun 18, 2025 08:47

Summary

Unleash your strength with the **Powerlifting Strongman Hybrid - Corrections Made** program, a comprehensive 12-week journey designed for serious lifters. This 4-day-a-week regimen combines powerlifting fundamentals with strongman techniques, ensuring you build raw power while honing your technique. Each session is meticulously crafted, featuring exercises like SSB Box Squats, Log Clean and Press, and Yoke Carries, targeting all major muscle groups for balanced development. Get ready to push your limits and achieve new personal bests!
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Log Clean And Press
3
8 reps
65%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
4
6 reps
75%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
80%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
3 reps
82.5%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
8
2 reps
65%
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
4
1
1 reps
-
-
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
8 reps
-
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
8 reps
60%
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
8 reps
60%
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
-
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
3 reps
-
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
1 reps
-
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
4 reps
82.5%
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
3
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
5
3 reps
87.5%
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
2
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
90%
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
2
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
-
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
2
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
3
8 reps
65%
2
Front Squat (SSB)
3
5 reps
-
3
Front Carry Medley
2
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
6 reps
80%
2
Front Squat (SSB)
3
5 reps
-
3
Front Carry Medley
2
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
4 reps
80%
2
Front Squat (SSB)
3
5 reps
-
3
Front Carry Medley
2
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
3
10 reps
60%
2
Front Squat (SSB)
3
5 reps
-
3
Yoke Carry
3
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
5
3 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Yoke Carry
2
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Yoke Carry
2
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Carry And Load Medley
3
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
3
8 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Carry And Load Medley
2
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82.5%
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
87.5%
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
90%
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
-
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Farmer Carry
2
-
3
Sandbag Over Bar
3
5 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Farmer Carry
5
-
3
Sandbag Over Bar
3
3 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Farmer Carry
3
-
3
Sandbag Over Bar
5
1 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82.5%
2
Farmer Carry
3
-
3
Sandbag Over Bar
5
1 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Farmer Carry
1
-
3
Sandbag Series
4
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Husafell Carry
2
300 reps
-
3
Sandbag Series
2
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Husafell Carry
1
AMRAP
-
3
Sandbag Series
1
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Husafell Carry
2
300 reps
-
3
Sandbag Series
2
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Farmer Carry
5
-
3
Keg Over Bar
3
8 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Farmer Carry
3
-
3
Stone One Motions
3
6 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
1 reps
55%
2
Farmer Carry
1
-
3
Stone One Motions
3
8 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
1 reps
55%
2
Sandbag Carry
2
400 reps
-
3
Stone One Motions
3
6 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Week 1
1 / 12 Weeks
Day 2
1
SSB Box Squat
4 Sets
4 Reps
82.5%
2
Front Squat (Paused)
3 Sets
5 Reps
-
3
Yoke Carry
3 Sets
-
4
Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Reverse Sled Drag
4 Sets
100 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
82.5%
2
Close Grip 2" ACB Bench Press
3 Sets
8 Reps
-
3
Dumbbell Row
4 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
5A
Band Pull Apart
3 Sets
20 Reps
-
5B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5C
Tate Press
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2
Farmer Carry
2 Sets
-
3
Sandbag Over Bar
3 Sets
5 Reps
-
4
Glute-Ham Raise
3 Sets
10 Reps
-
5
Ab Wheel
3 Sets
12 Reps
-
Day 1
1
Log Clean And Press
3 Sets
8 Reps
65%
2
Seated Axle Shoulder Press
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
4 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5A
Banded Face Pulls
3 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5C
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
-