Strongman programming in giant set format in order to focus on conditioning, work density, and muscular endurance.
Who its for
- Former Crossfit-style athletes
- Athletes looking for time efficient training
- Athletes needing and/or wanting to improve work capacity
Training Philosophy
- Strongman Giant Sets combines strength work, conditioning, and muscular endurance into fast-paced training sessions designed to improve work capacity, athleticism, and real-world strength without sacrificing efficiency.
- Training is performed in giant set format with limited rest between movements and structured recovery between rounds.
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.
Expected Workout Duration
30-50 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- Squat Focused
- Day 2- Bench Focused
- Day 3- Rest/Cardio
- Day 4- Deadlift Focused
- Day 5- Overhead Focused
- Day 6- Rest/Cardio
- Day 7- Rest/Cardio
Sample Week
Day 1 (Squat Focused)
3 Rounds
- Safety Squat Bar Box Squat x 5 @ 75%
- Sandbag Over Bar x 4
- Battle Ropes x 30 Seconds
- Plank x 35 Seconds
- Rest 2-4 Minutes
12 Min EMOM (or 4 Rounds)
- Min 1: Yoke x 50 feet
- Min 2: GHD x 10
- Min 3: Calf Raises x 20
Day 2 (Bench Focused)
3 Rounds
- Bench Press x 5 @ 75%
- Barbell Row x 6
- Sled Push x 60 ft
- Russian Twist x 20
- Rest 2-4 Minutes
12 Min EMOM (or 4 Rounds)
- Min 1: Pull Up x 6-8 or Inverted Rows x 12-15
- Min 2: DB Rolling Triceps x 10
- Min 3: Sandbag Carry x 50ft
Day 3
Rest/Cardio
Day 4 (Deadlift Focused)
3 Rounds
- Box Jump x 3
- Axle Deadlift x 5 @ 70%
- MB Slams x 10
- Leg Raises x 8
- Rest 2-4 Minutes
12 Min EMOM (or 4 Rounds)
- Min 1- Bulgarian Split Squat x 8 (Each Leg)
- Min 2- KB Swing x 15
- Min 3- Battle Ropes x 20 Seconds
Day 5 (Overhead Focused)
3 Rounds
- Pull Up x 6-8 or Inverted Rows x 12-15
- Strict Press x 5 @ 70%
- Sandbag to Shoulder x 4
- Side Plank x 20 Seconds
12 Min EMOM (or 4 Rounds)
- Min 1- Chin Ups x 5-8 or Reverse Grip Inverted Rows x 8-12
- Min 2- DB Lateral Raise x 8-12
- Min 3- Farmers Hold x 25 Seconds
Day 6
Rest/Cardio
Day 7
Rest/Cardio