Strongman Beginner is for those new to strongman or just want to train strongman but don’t know where to start. The programming will get you stronger, better conditioned, and introduce you to strongman implements.
Equipment Needed
- Barbells & Plates
- Rack
- Bench
- Dumbbells
- For Event Day:
- Log
- Axle
- Farmers Handles
- Yoke
- Sandbags
- Sled
- (Most training Days can be completed in a commercial gym. Event day is designed for a strongman gym or a gym with strongman equipment.
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
Regular Days: 1 hour – 1 hour 15 minutes
Event Days: 1 hour – 2 hours
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 Day
- Day 2-Press Day
- Day 3-Rest/Cardio
- Day 4-Deadlift Day
- Day 5-Rest/Cardio
- Day 6-Event Day
- Day 7-Rest/Cardio
Sample Week
Day 1 (Squat Day)
Main Movement
Barbell Squat 3 x 5
Barbell Squat 1 x 10-15 @ -20% (of what you did for your 3 x 5)
Supplemental Work
Leg Press 3 x 10
Lat Pulldowns 3 x 8
Accessories
Hamstring Curls 2 x 15
Leg Extensions 2 x 10
Hanging Leg Raises 2 x 12-15
Day 2 (Press Day)
Main Movement
Barbell Overhead Strict Press 3 x 5
Barbell Overhead Strict Press 1 x 10-15 -20% (of what you did for your 3×5)
Supplemental Work
Close Grip Bench Press 3 x 6
Barbell Row 3 x 6
Accessories
DB Lateral Raise 2 x 12
DB Reverse Fly 2 x 12
Tricep Pushdown 2 x 12
Day 3
Rest/Cardio
Day 4 (Deadlift Day)
Main Movement
Deadlift 3 x 3
Supplemental Work
Snatch Grip Deadlift 2 x 5
Chest Supported Row 3 x 8
Accessories
Lat Pulldowns 2 x 10
DB Lateral Raise 2 x 12
DB Shrugs 2 x 20
Stir The Pot 2 x 15
Day 5
Rest/Cardio
Day 6 (Event Day)
Log Clean and Press 3 x 1
Yoke Carry 6 x 150ft (~50%)
SB Carry 3 x 200ft
Sled Drag 4 x 100ft
Day 7
Rest/Cardio