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Starting Strongman 12-week Program

This Program is designed for someone that is new or looking to get into strongman and isn’t sure how to go about it. Ther
e is very little information on Strongman specific programs and the few that are out there Are more for the intermediate
to advanced athlete. There is a big void for those looking to do their first strongman specific program or are new to stron
gman training in general.
Don’t stress the small things. Need to change the days? Do it! Need to train 3 days instead of 4? Go ahead, don’t have thi
s specific implement? Buy it! errrr I mean improvise… ;) this is not a “method” its just something to follow and like any pr
ogram should be it is a guideline.

Before You Start: Please consult the Strongman Exercise index for how to do certain lifts.
Starting Strongman How to Series
Moving events: (yoke, farmers, etc) will be regulated by speed not weight. This makes sure you don’t go too damn heavy
on them! A common problem I see.
Front Carry: This can be keg, sandbag, stone, a bunch of plates, be creative!
Loading event: Same deal. Anything loaded onto a platform or over a bar. Stone, keg, sandbag, plates, etc.
Pull ups: If you can’t do pull ups use a band to assist you or do Lat pull downs at twice the prescribed reps.
Pressing Events: (Log/Axle, etc) pick one per cycle and stick to it. If you only have access to pressing implements 1 day a
week (event day) Move the main lift on the pressing day to event day and make the main movement on day 1 Barbell
Push presses from the rack
Terminology: AMRAP= As Many reps as possible. Any number followed by a letter (example 2a, 2b. those are to be super
set.
Bump up your maxes on squat and deadlift 5-10lbs every 4th week during the cycle.

Week 1

Monday

1. Clean & Press (Can be Log Bar) 6x3


2. Pull ups or Assisted Pull up or Lat Pull Down 5x5
2b. Face pulls 5x20
3. Z Press 2x8
4. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cable Triceps ext. 3x30

Tuesday

1. Paused Front Squat 55/65/75% x5


2. Back Squat 65% 2x8
3. Tyre Flips 2x25m
4. Barbell walking lunge 3x8
5. Backwards tyre drag 2x25m
6. Weighted Planks 3x60seconds

Thursday

1. Strict Standing Shoulder Press 5x10


2. Yoke 5x25m
3. Incline DB Bench 2x15
4. DB Row 2x15
5a. Hammer curls 3x12
5b. DB Shrugs 3x10
5c. Cable Triceps ext. 3x15

pg. 1 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Saturday

1. Deadlift 80% 5x5


2. Moving event 2x50m (50m under 20 second runs)
3. Loading event to a 5x2 to 50”
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

Week 2

Monday

1. Clean & Press (can be a Log Bar) 80-85% 5x5


2a. Pull ups 5x8
2b. Face pulls 5x20
3. Z Press 2x8
4. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cable Triceps ext. 3x30

Tuesday

1. Paused Front Squat 60/70/80% x3


2. Back Squat 70% 2x8
3. Tyre Flips 2x25m
4. Barbell walking lunge 3x10
5. Front carry 2x50m
6. Weighted Planks 3x60seconds

Thursday

1. Strict Standing Shoulder Press 4x10


2. Yoke 5x25m
3. Incline DB Bench 4x10
4. Incline DB Row 4x10
5a. Hammer curls 3x12
5b. DB Shrugs 3x12
5c. Cable Triceps ext. 3x15

Saturday

1. 2” Deficit Deadlift 85% 6x2


2. Moving event 2x50m (50m under 15 second runs)
3. Loading event 2xAMRAP in 45 seconds to 50”
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

pg. 2 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 3

Monday

1.Standing Shoulder Press (from the rack) x5


2a. Pull ups 5x10
2b. Face pulls 5x20
3. Z Press 2x8
4. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cable Triceps ext. 3x30

Tuesday

1.Paused Front Squat 65/75/85x5/3/1


2. Back Squat 75% 2x8
3. Farmers Walk
4. Barbell walking lunge 3x10
5. Prowler Push Or sled drag 5x50m 2-minute rest between rounds
6. Weighted Planks 3x60seconds

Thursday

1. Strict Standing Shoulder Press 5x8


2. Yoke 5x25m
3. Incline DB Bench 3x12
4. Incline DB Row 3x12
5a. Hammer curls 3x12
5b. DB Shrugs 3x12
5c. Cable Triceps ext. 3x15

Saturday

1. 4” Block Deadlift 75%xamrap


2. Moving event 3x25m (25m runs keep under 10 seconds)
3. Dead Ball singles for max height (light implement) x 5
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

pg. 3 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 4

Monday

1.Standing Shoulder Press from the rack 60% 3x5


2. Rope Climb x 5
2a. Pull ups 3x5
2b. Face pulls 3x20
3. Seated DB shoulder Press 3x10

Tuesday

1. Back Squat 60% 5x5


2. Bodyweight walking lunge 2x50m
3. Prowler Push Or tyre drag 5x25m 2minute rest between rounds
4. Planks 3x60seconds

Thursday

1.Incline DB Bench 2x20


2. Incline DB Row 2x20
3a. Hammer curls 3x12
3b. DB Shrugs 3x12
3c. Cable Triceps ext. 3x15
4. Farmers Walk 5 x 25m

Saturday

1. Deadlift 60% 3x5


2a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
2b. Ab Roll outs 3x8
3. Dead Ball carry 25m 3x8

pg. 4 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 5

Monday

1. Clean & Press (Can use Log Bar) 75-85% 3x3


2a. Pull ups 5x5
2b. Face pulls 5x20
3. Z Press 2x8
4. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cable Triceps ext. 3x30

Tuesday

1. Paused Front Squat 55/65/75%x5


2. Back Squat 65% 2x8
3. Tyre Flip 2 x 25m
4. Barbell walking lunge 3x8
5. Backwards tyre drags 3x25m 1 min rest
6. Weighted Planks 3x60seconds

Thursday

1. Strict Shoulder Press 5x10


2. Yoke 5x 25m
3. Incline DB Bench 2x15
4. Incline DB Row 2x15
5a. Hammer curls 3x12
5b. DB Shrugs 3x12
5c. Cable Triceps ext. 3x15

Saturday

1.Deadlift 80% 5x5


2. Moving event 2x50m (50m under 18 second runs)
3. Loading event to a 5x2 to 50”
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

pg. 5 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 6

Monday

1. Clean & Press (Can use Log Bar) 85-90% 5x5


2a. Pull ups 5x8
2b. Face pulls 5x20
3. Z Press 2x8
4. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cable Triceps ext. 3x30

Tuesday

1. Paused Front Squat 60/70/80%x3


2. Back Squat 70% 2x8
3. Barbell walking lunge 3x10
4. Front Carry 2x50m
5. Weighted Planks 3x60seconds

Thursday

1. Strict Shoulder Press 4x10


2. Tyre Flips 2 x25m
3. Incline DB Bench 4x10
4. Incline DB Row 4x10
5a. Hammer curls 3x12
5b. DB Shrugs 3x12
5c. Cable Triceps ext. 3x15

Saturday

1. 2” deficit deadlift 85% 6x2


2. Moving event 3x25m (25m runs keep under 10 seconds)
3. Loading event singles for max height (light implement)
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

pg. 6 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 7

Monday

1. Standing Shoulder Press (from the rack) 3x3rm


2. Log Press 5 x 5
3a. Pull ups 5x10
3b. Face pulls 5x20
4. Z Press 2x8
5. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cables Triceps ext. 3x30

Tuesday

1. Paused Front Squat 65/75/85x5/3/1


2. Back Squat 75% 2x8
3. Yoke 5 x 25m
4. Barbell walking lunge 3x10
5. Prowler Push Or sled drag 5x25m 2-minute rest between rounds
6. Weighted Planks 3x60seconds

Thursday

1. Strict Press 5x8


2. Incline DB Bench 3x12
3. Incline DB Row 3x12
4a. Hammer curls 3x12
4b. DB Shrugs 3x12
4c. Cable Triceps ext. 3x15
5. Dead Ball lift/ Carry 8 x 3

Saturday

1.4” block Deadlift 80%xamrap


2. Moving event 3x25m (25m runs keep under 10 seconds)
3. Loading event singles for max height (light implement)
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

pg. 7 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 8

Monday

1. Standing Shoulder Press from the rack 60% 3x5


2. Log Press 5 x 5
2a. Pull ups 3x5
2b. Face pulls 3x20
3. Seated DB shoulder Press 3x10

Tuesday

1. Back Squat 60% 3x5


2. Yoke 5 x 25m
2. Bodyweight walking lunge 2x50m
3. Prowler Push Or tyre drag 5x25m 2-minute rest between rounds
4. Planks 3x60seconds

Thursday

1. Incline DB Bench 2x20


2. Incline DB Row 2x20
3a. Hammer curls 3x12
3b. DB Shrugs 3x12
3c. Cable Triceps ext. 3x15
4. 100 Sledge Hammer hits on tyre both sides of body

Saturday

1. Deadlift 60% 3x5


2a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
2b. Ab Roll outs 3x8
3. Stone trainer 3x8

pg. 8 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 9

Monday

1. Clean & Press (Can Log Bar) 80-90% 3x3


2. Log C&P 5x5
a. Pull ups 5x5
3b. Face pulls 5x20
4. Z Press 2x8
5. 3-way shoulder raises 3x10
6a. Bicep curl 3x20
6b. Cable Triceps ext. 3x30

Tuesday

1. Paused Front Squat 55/65/75%x5


2. Back Squat 65% 2x8
3. Yoke 5 x 25m
4. Barbell walking lunge 3x8
5. Backwards sled drags 3x25m
6. Weighted Planks 3x60seconds

Thursday
1. Standing Strict Shoulder Press 5x10
2. Incline DB Bench 2x1
3. Incline DB Row 2x15
4a. Hammer curls 3x12
4b. DB Shrugs 3x12
4c. Cable Triceps ext. 3x15
5. Farmers Walk 4 x 10m

Saturday

1. Deadlift 80% 5x5


2. Moving event 2x50m (50m under 18 second runs)
3. Loading event to a 5x2 to 50”
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

pg. 9 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman Program
Week 10

Monday

1. Clean & Press (Can use Log Press) 85-90% 5x5


2a. Pull ups 5x8
2b. Face pulls 5x20
3. Z Press 2x8
4. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cable Triceps ext. 3x30

Tuesday

1. Paused Front Squat 60/70/80%x3


2. Back Squat 70% 2x8
3. Yoke 5 x 25m
4. Barbell walking lunge 3x10
5. front carry 2x50m
6. Weighted Planks 3x60seconds

Thursday

1. Strict Standing Shoulder Press 4x10


2. Incline DB Bench 4x10
3. Incline DB Row 4x10
4a. Hammer curls 3x12
4b. DB Shrugs 3x12
4c. Cable Triceps ext. 3x15
5. DB Carry 4 x 25m

Saturday

1. 2” deficit Deadlifts 85% 6x3


2. Moving event; 3x25m (25m runs keep under 10 seconds)
3. Loading event: singles for max height (light implement)
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

pg. 10 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman


Program
Week 11

Monday

1. Standing Shoulder Press (from the rack) x1rm x 5


2a. Pull ups 5x10
2b. Face pulls 5x20
3. Z Press 2x8
4. 3-way shoulder raises 3x10
5a. Bicep curl 3x20
5b. Cable Triceps ext. 3x30

Tuesday

1. Paused Front Squat 65/75/85x5/3/1


2. Back Squat 75% 2x8
3. Yoke 5 x 25m
4. Barbell walking lunge 3x10
5. Prowler Push Or tyre drag 5x25m 2-minute rest between rounds
6. Weighted Planks 3x60seconds

Thursday

1. Strict Standing Shoulder Press 5x8


2. Incline DB Bench 3x12
3. Incline DB Row 3x12
4a. Hammer curls 3x12
4b. DB Shrugs 3x12
4c. Cable Triceps ext. 3x15
5. Dead Ball Carry 8x3

Saturday

1.4” block Deadlift 80%xamrap


2. Moving event 3x25m (25m runs keep under 10 seconds)
3. Loading event singles for max height (light implement)
4a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
4b. Ab Roll outs 3x8

Week 12

pg. 11 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman


Program
Monday

1. Standing Shoulder Press from the rack 60% 3x5


2. Log C&P 5x5
3a. Pull ups 3x5
3b. Face pulls 3x20
4. Seated DB shoulder Press 3x10

Tuesday

1. Back Squat 60% 3x5


2. Yoke 3x25m
2. Bodyweight walking lunge 2x50m
3. Prowler Push Or tyre drag 5x25m 2-minute rest between rounds
4. Planks 3x60seconds

Thursday

1. Incline DB Bench 2x20


2. Incline DB Row 2x20
2a. Glute Ham Raises or 2” deficit stiff leg deadlifts 3x8
2b. Ab Roll outs 3x8
3. Stone trainer 3x8
3a. Hammer curls 3x12
3b. DB Shrugs 3x12
3c. Cable Triceps ext. 3x15
4. Dead Ball Carry 3x8

Saturday

1. Deadlift 60% 3x5

pg. 12 Momentum Fitness Warrnambool/South West Powerlifting Warrnambool 12-week Strongman


Program

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