3/5/1 Strongman Prep V2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hatfield Squat (Safety Squat Bar) | 1 | 3–4 reps | 70% |
| 1 | 3–4 reps | 80% | ||
| 1 | 3–10 reps | 90% | ||
| 2 | Hatfield Squat (Safety Squat Bar) | 1 | AMRAP | 70% |
| 3 | Good Morning | 1 | 6 reps | — |
| 1 | 6 reps | — | ||
| 4 | Step-Up (Weighted) | 1 | 6–8 reps | +5 lbs |
| 1 | 6–12 reps | +5 lbs | ||
| Superset | ||||
| 5A | Hip Abductor (Machine) | 1 | 15–20 reps | +5 lbs |
| 1 | 15–20 reps | +5 lbs | ||
| 5B | Hip Adductor (Machine) | 1 | 15–20 reps | +5 lbs |
| 1 | 15–20 reps | +5 lbs | ||
| Superset | ||||
| 6A | Lying Leg Curl | 1 | 15 reps | @9 |
| 1 | 15 reps | @9 | ||
| 6B | Calf Raise (Leg Press) | 1 | 20–30 reps | @6 |
| 1 | 20–30 reps | @6 | ||
| 7 | Kroc Row | 1 | 20–50 reps | +5 lbs |
| 1 | 20–50 reps | +5 lbs | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Face Pull | 1 | 15–20 reps | @6 |
| 1 | 15–20 reps | @6 | ||
| 1 | 15–20 reps | @6 | ||
| 1B | Log Press | 1 | 3–4 reps | 70% |
| 1 | 3–4 reps | 80% | ||
| 1 | 3–10 reps | 90% | ||
| Superset | ||||
| 2A | Standing Pullover (Cable) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 2B | Dip (Weighted) | 1 | 3–5 reps | +5 lbs |
| 1 | 3–5 reps | +5 lbs | ||
| 1 | 3–10 reps | +5 lbs | ||
| 3 | Incline Bench Press (Barbell) | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 1 | 10 reps | 70% | ||
| Superset | ||||
| 4A | Reverse Hyperextension | 1 | 20–30 reps | +5 lbs |
| 1 | 20–30 reps | +5 lbs | ||
| 4B | GHD Crunch | 1 | 20–30 reps | +5 lbs |
| 1 | 20–30 reps | +5 lbs | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Assisted Jumps | 1 | 6–8 reps | — |
| 1 | 6–8 reps | — | ||
| 1 | 6–8 reps | — | ||
| 1 | 6–8 reps | — | ||
| 1B | Isometric Mid Thigh Pull | 1 | 4 reps | — |
| 1 | 4 reps | — | ||
| 1 | 4 reps | — | ||
| 1 | 4 reps | — | ||
| 2 | Power Snatch | 1 | 2 reps | +5 lbs |
| 1 | 2 reps | +5 lbs | ||
| 1 | 2 reps | +5 lbs | ||
| 1 | 2 reps | +5 lbs | ||
| 1 | 2 reps | +5 lbs | ||
| Superset | ||||
| 3A | Landmine Oblique Twist | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 3B | Kettlebell Gripper | 3 | 20 reps | +5 lbs |
| 1 | 20 reps | +5 lbs | ||
| 1 | 20 reps | +5 lbs | ||
| 1 | 20 reps | +5 lbs | ||
| 4 | Sled Push + Pull | 1 | 1 min | @9 |
| 1 | 1 min | @9 | ||
| 1 | 1 min | @9 | ||
| 5 | Stone Carry | 1 | 0.75–1 min | +5 lbs |
| 1 | 0.75–1 min | +5 lbs | ||
| 1 | 0.75–1 min | +5 lbs | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Log Clean and Press | 1 | 3–5 reps | — |
| 1 | 5–10 reps | — | ||
| 1 | 5–10 reps | — | ||
| 1 | — | — | ||
| 1 | — | — | ||
| 2 | Deadlift (Barbell) | 1 | 3 reps | 70% |
| 1 | 3 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 3 | Farmer'S Carry | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 1 | 1 min | — | ||
| 4 | Stone over bar | 1 | 3 reps | @6 |
| 5 | Stone over bar | 1 | AMRAP | @9 |
| 6 | Deadlift (Barbell) | 1 | AMRAP | 70% |
| 7 | Yoke Walk 50' | 1 | 1 rep | — |
| 1 | 1 rep | — | ||
| 1 | 1 rep | — | ||
| 1 | 1 rep | — | ||
| Superset | ||||
| 8A | GHD Crunch | 1 | 15–20 reps | +5 lbs |
| 1 | 15–20 reps | +5 lbs | ||
| 1 | 15–20 reps | +5 lbs | ||
| 8B | Reverse Hyperextension | 1 | 15–20 reps | +5 lbs |
| 1 | 15–20 reps | +5 lbs | ||
| 1 | 15–20 reps | +5 lbs | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Single Arm Hang | 1 | 0.5–1 min | — |
| 1 | 0.5–1 min | — | ||
| 1 | 0.5–1 min | — | ||
| 1B | Pull-Up (Bodyweight) | 1 | 3–6 reps | @6 |
| 1 | 3–6 reps | @6 | ||
| 1 | 3–6 reps | @6 | ||
| 1C | Deficit Push Up | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| Superset | ||||
| 2A | Overhead Tricep Extension (Cable) | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 2B | Lateral Raise (Cable) | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 2C | Bicep Curl (Cable) | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3/5/1 Strongman Prep V2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3/5/1 Strongman Prep V2 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3/5/1 Strongman Prep V2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
