Fullsterkur Strongman Program
by Alex Bromley
514 athletes joined
Strongman program that you can do in a regular gym
4.53
(93 ratings)
Program Description
Developed by Alex Bromley, a 15 year veteran in strength sports and have competed in over 50 Strongman contests, Fullsterkur is a strongman program that you can do in any commercial gym with just basic barbells, dumbbells, and gym machines.
Fullsterkur program features many compound exercise variations that aim to mimic Strongman competition exercises and equipment use with the goal to develop statis strength, work capacity, trunk & upper back thickness, explosiveness, and grip strength.
Why train Strongman?
Strongman training is about developing true functional strength. Not only do you learn to lift heavy objects, you learn to move them through different planes of motion, distances, and time durations. You will develop absolute strength, explosiveness, and conditioning that translate to real life.
Strength competitions have been going on since at least 6000 B.C., which culminated to the modern World's Strongest Man Competition in 1977. Strongman competitions require heavy stones, logs, sleds, sandbags, kegs, etc. This is where Fullsterkur comes in...
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
3 days
Time Per Workout
75 minutes
Variation
Variation 1
Variation 2
3 Day a Week
Program Length
12 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Variation Description
- Medium weekly volume
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
1
2" Deficit Deadlift
3
5
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
3
6
4
Hamstring Curl
2
12-15
5
Back Extension (Weighted)
2
12-15
6
Kroc Row
2
20
Day 1
1
2" Deficit Deadlift
5
5
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
3
6
3-4
4
Hamstring Curl
4
10-12
5
Back Extension (Weighted)
4
10-12
6
Kroc Row
4
15
Day 1
1
2" Deficit Deadlift
3
5
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
1
6
AMRAP
4
Hamstring Curl
3
8-10
5
Back Extension (Weighted)
3
8-10
6
Kroc Row
3
12
Day 1
1
2" Deficit Deadlift
3
5
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
3
4
4
Hamstring Curl
2
12-15
5
Back Extension (Weighted)
2
12-15
6
Kroc Row
2
20
Day 1
1
2" Deficit Deadlift
5
5
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
3
4
2-3
4
Hamstring Curl
4
10-12
5
Back Extension (Weighted)
4
10-12
6
Kroc Row
4
15
Day 1
1
2" Deficit Deadlift
3
5
2
Standard Height Deadlift
1
AMRAP
3
Pause Front Squat
1
1
4
AMRAP
4
Hamstring Curl
3
8-10
5
Back Extension (Weighted)
3
8-10
6
Kroc Row
3
12
Day 1
1
Standard Height Deadlift
1
3
2
13-16" Deadlift
3
5
3
Zercher Squat (Barbell)
2
1
5
AMRAP
4
Power Row
4
8-10
Day 1
1
Standard Height Deadlift
1
3
2
13-16" Deadlift
1
3
5
3-4
3
Zercher Squat (Barbell)
2
1
5
AMRAP
4
Power Row
3
6-8
Day 1
1
Standard Height Deadlift
1
3
2
13-16" Deadlift
1
1
5
AMRAP
3
Zercher Squat (Barbell)
2
1
5
AMRAP
4
Power Row
2
4-6
Day 1
1
Standard Height Deadlift
1
1
2
13-16" Deadlift
3
3
3
Zercher Squat (Barbell)
2
1
3
AMRAP
4
Power Row
4
8-10
Day 1
1
Standard Height Deadlift
1
1
2
13-16" Deadlift
1
3
3
2
3
Zercher Squat (Barbell)
2
1
3
AMRAP
4
Power Row
4
6-8
Day 1
1
Standard Height Deadlift
1
1
2
13-16" Deadlift
1
1
3
AMRAP
3
Zercher Squat (Barbell)
2
1
3
AMRAP
4
Power Row
4
4-6
Day 2
1
Competition Overhead Press From Rack
3
5
2
Floor Press (Barbell)
3
6
3
Shoulder Press (Dumbbell)
2
12-15
4
Dips
2
12-15
5
Skull Crusher
2
12-15
Day 2
1
Competition Overhead Press From Rack
5
5
2
Floor Press (Barbell)
1
3
6
3-4
3
Shoulder Press (Dumbbell)
4
10-12
4
Dips
4
10-12
5
Skull Crusher
4
10-12
Day 2
1
Competition Overhead Press From Rack
3
5
2
Floor Press (Barbell)
1
1
6
AMRAP
3
Shoulder Press (Dumbbell)
3
8-10
4
Dips
3
8-10
5
Skull Crusher
3
8-10
Day 2
1
Competition Overhead Press From Rack
3
5
2
Floor Press (Barbell)
3
4
3
Shoulder Press (Dumbbell)
2
12-15
4
Dips
2
12-15
5
Skull Crusher
2
12-15
Day 2
1
Competition Overhead Press From Rack
5
5
2
Floor Press (Barbell)
1
3
4
2-3
3
Shoulder Press (Dumbbell)
4
10-12
4
Dips
4
10-12
5
Skull Crusher
4
10-12
Day 2
1
Competition Overhead Press From Rack
3
5
2
Floor Press (Barbell)
1
1
4
AMRAP
3
Shoulder Press (Dumbbell)
3
8-10
4
Dips
3
8-10
5
Skull Crusher
3
8-10
Day 2
1
Competition Overhead Press From Rack
1
3
3
3
2
Seated Pin Press
3
5
3
Seated Strict Press
2
1
5
AMRAP
4
JM Press
4
8-10
Day 2
1
Competition Overhead Press From Rack
1
3
3
3
2
Seated Pin Press
1
3
5
3-4
3
Seated Strict Press
2
1
5
AMRAP
4
JM Press
3
6-8
Day 2
1
Competition Overhead Press From Rack
1
3
3
3
2
Seated Pin Press
1
1
5
AMRAP
3
Seated Strict Press
2
1
5
AMRAP
4
JM Press
3
4-6
Day 2
1
Competition Overhead Press From Rack
1
3
1
1
2
Seated Pin Press
3
3
3
Seated Strict Press
2
1
3
AMRAP
4
JM Press
4
8-10
Day 2
1
Competition Overhead Press From Rack
1
3
1
1
2
Seated Pin Press
1
3
3
2
3
Seated Strict Press
2
1
3
AMRAP
4
JM Press
3
6-8
Day 2
1
Competition Overhead Press From Rack
1
3
1
1
2
Seated Pin Press
1
1
3
AMRAP
3
Seated Strict Press
2
1
3
AMRAP
4
JM Press
4
4-6
Day 3
1
High Bar Squat (Barbell)
3
5
2
Barbell Clean And Press Each Rep
3
6
3
Strict Bent Barbell Row
3
10
4
Shrug (Dumbbell)
2
20
5
Lat Pulldown (Close Grip)
2
12-15
6
Hammer Curl
2
12-15
Day 3
1
High Bar Squat (Barbell)
5
5
2
Barbell Clean And Press Each Rep
1
3
6
3-4
3
Strict Bent Barbell Row
1
3
10
6-8
4
Shrug (Dumbbell)
4
15
5
Lat Pulldown (Close Grip)
4
10-12
6
Hammer Curl
4
10-12
Day 3
1
High Bar Squat (Barbell)
3
5
2
Barbell Clean And Press Each Rep
1
1
6
AMRAP
3
Strict Bent Barbell Row
1
1
10
AMRAP
4
Shrug (Dumbbell)
3
12
5
Lat Pulldown (Close Grip)
3
8-10
6
Hammer Curl
3
8-10
Day 3
1
High Bar Squat (Barbell)
3
5
2
Barbell Clean And Press Each Rep
3
4
3
Strict Bent Barbell Row
3
8
4
Shrug (Dumbbell)
2
20
5
Lat Pulldown (Close Grip)
2
12-15
6
Hammer Curl
2
12-15
Day 3
1
High Bar Squat (Barbell)
5
5
2
Barbell Clean And Press Each Rep
1
3
4
2-3
3
Strict Bent Barbell Row
1
3
8
5-6
4
Shrug (Dumbbell)
4
15
5
Lat Pulldown (Close Grip)
4
10-12
6
Hammer Curl
4
10-12
Day 3
1
High Bar Squat (Barbell)
3
5
2
Barbell Clean And Press Each Rep
1
1
4
AMRAP
3
Strict Bent Barbell Row
1
1
8
AMRAP
4
Shrug (Dumbbell)
3
12
5
Lat Pulldown (Close Grip)
3
8-10
6
Hammer Curl
3
8-10
Day 3
1
One Arm DB Snatch
5
3
2
Box Squat (Pause On Box)
1
3
3
3
3
Clean Once And Press Away
3
5
4
Paused Good Morning
4
8-10
Day 3
1
One Arm DB Snatch
5
3
2
Box Squat (Pause On Box)
1
3
3
3
3
Clean Once And Press Away
1
3
5
3-4
4
Paused Good Morning
3
6-8
Day 3
1
One Arm DB Snatch
5
3
2
Box Squat (Pause On Box)
1
3
3
3
3
Clean Once And Press Away
1
1
5
AMRAP
4
Paused Good Morning
2
4-6
Day 3
1
One Arm DB Snatch
5
1
2
Box Squat (Pause On Box)
1
3
1
1
3
Clean Once And Press Away
3
3
4
Paused Good Morning
4
8-10
Day 3
1
One Arm DB Snatch
5
1
2
Box Squat (Pause On Box)
1
3
1
1
3
Clean Once And Press Away
1
3
3
2
4
Paused Good Morning
3
6-8
Day 3
1
One Arm DB Snatch
5
1
2
Box Squat (Pause On Box)
1
3
1
1
3
Clean Once And Press Away
1
1
3
AMRAP
4
Paused Good Morning
2
4-6
What People Are Saying(93 ratings)
Only ratings with written feedback are displayed here.
4.53/ 5
ItsNothingPersonalMan
17 days ago
Dont take my review as an example. My time in the gym is limited and i cant always finish the full workout.
R J.Age 26, Man
a month ago
The program overall is good.. however within the program there is no testing involved as you have to know your exact one rep maxes so maybe that’s something a person should do prior to the program to get accurate precentages.
Sometimes there is confusion on lifts, for example doing a (7 RPE - 15 rep set) how should I know prior to that what would that be if I’ve only ever been doing 8-10s?
Some weeks also you have many sets to do at an RPE 9, if you did the first set with a true RPE 9 you can’t replicate the weight for the next set with the same rep range, it’s not clear wether you should drop the weight to one you can hit the rep range or keep the weight and do as many until RPE 9 is reached.
But overall happy with the progress although I was weak to start with, it’s the first time I’ve ever stuck with a program for that long so I’m happy.