The programming focuses on barbell strength, carries, loading movements, conditioning, and strongman technique while remaining practical and sustainable for everyday life.
Who its For
- Experienced Lifters
- Athletes
- Athletes who enjoy variation
Equipment Needed
- Barbells & Plates
- Rack
- Bench
- Dumbbells
- Log
- Axle
- Farmers Handles
- Yoke
- Sandbags
- Sled
Exercise Substitutions
If You Don’t Have This:
- Safety Squat Bar
- Axle
- Log
- Yoke
- Farmers
- Sandbag
- Atlas Stone
- Belt Squat
- Sled
Use This:
- Barbell
- Fat Gripz on a Barbell
- Axle or Barbell
- Axle Walk or Barbell Walk
- Dumbbells or Fat Gripz on Dumbbells
- Keg or Husafell or Odd Object
- Sandbag
- Goblet Squat or Hack Squat
- Prowler or Walking Lunges
Progression
Main Lifts:
Complete all prescribed reps with good technique.
Add 5-10lbs the next week.
Miss reps? Repeat the weight next week.
Accessories:
Stay within the prescribed rep range.
When you reach the top of the range for every set, increase the weight next workout.
Example:
3 x 6-8
Week 1 – 6, 6, 7
Week 2 – 7, 7, 6
Week 3 – 8, 7, 7
Week 4 – 8, 8, 8
Increase Weight.
Events:
Push for faster times, more reps, or longer distances before jumping up in weight.
Expected Workout Duration
1 hour – 1 hour 30 minutes
Recommendation
On rest days, perform 20-30 minutes of walking, biking, rowing, or another easy aerobic activity to improve recovery and conditioning.
Weekly Structure
- Day 1- Full Body
- Day 2-Full Body
- Day 3-Rest/Cardio
- Day 4-Full Body
- Day 5-Rest/Cardio
- Day 6-Event Day
- Day 7-Rest/Cardio
Sample Week
Day 1 (Full Body Lower Emphasis)
Main Movement
SSB Box Squat 3 x 5 (~80%)
SSB Box Squat 1 x Max Reps (-20% of 3×5)
Supplemental Work
SB or Stone Load Over Bar 3 x 6
Lat Pulldowns 3 x 8
Accessories
Bulgarian Split Squats 2 x 12
DB Reverse Flys 2 x 15
Hanging Leg Raises 2 x 12-15
Day 2 (Full Body Upper Emphasis)
Main Movement
Incline Bench Press 3 x 5 (~80%)
Incline Bench Press 1 x Max Reps (-20% of 3×5)
Supplemental Work
Chest Supported Row 3 x 8
Safety Squat Bar Good Morning 3 x 10
Accessories
JM Press 2 x 10
Reverse Hyper 3 x 20
Banded Pull Aparts 2 x 25
Day 3
Rest/Cardio
Day 4 (Full Body)
Main Movement
Deadlift 3 x 3 (~80%)
Supplemental Work
Barbell Row 3 x 6
Accessories
Front Foot Elevated Split Squat 2 x 8
Standing Lat Pullover 2 x 10
Face Pulls 2 x 20
Cable WoodChops 2 x 15 (Each side)
Day 5
Rest/Cardio
Day 6 (Event Day)
Log Clean and Press 8 MIN EMOM (x 3 reps per minute)
Farmers Carry 3 x 50ft (Heavy)
SB Carry Medley- 3 Sandbags x 3 x 100ft
Sled Drag 4 x 100ft
Day 7
Rest/Cardio