5/3/1 Strongman

by Pablo M.

14 athletes joined

Program Description

Strongman training

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
May 07, 2024 05:39
Last Edited
Sep 04, 2024 03:51

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Overhead Press (Barbell)

1

1

1

65%

75%

85%

2

Band Pull Apart

3

3

Power Clean

5

4A

Bench Press (Paused)

5

5

Barbell Row

5

6

Tricep Extension (Cable)

5

7

Face Pull

5

8

Hammer Curl

4

Day 1

1A

Overhead Press (Barbell)

1

1

1

65%

75%

85%

2

Band Pull Apart

3

3

Power Clean

5

4A

Bench Press (Paused)

5

5

Barbell Row

5

6

Tricep Extension (Cable)

5

7

Face Pull

5

8

Hammer Curl

4

Day 1

1A

Overhead Press (Barbell)

1

1

1

65%

75%

85%

2

Band Pull Apart

3

3

Power Clean

5

4A

Bench Press (Paused)

5

5

Barbell Row

5

6

Tricep Extension (Cable)

5

7

Face Pull

5

8

Hammer Curl

4

Day 1

1A

Overhead Press (Barbell)

1

1

1

65%

75%

85%

2

Band Pull Apart

3

3

Power Clean

5

4A

Bench Press (Paused)

5

5

Barbell Row

5

6

Tricep Extension (Cable)

5

7

Face Pull

5

8

Hammer Curl

4

Day 2

1

Deadlift (Barbell)

1

1

1

65%

75%

85%

2

Walking Lunge

5

3

Weighted Walk

5

4

Hamstring Curl

4

5

Lat Pulldown

4

Day 2

1

Deadlift (Barbell)

1

1

1

65%

75%

85%

2

Walking Lunge

5

3

Weighted Walk

5

4

Hamstring Curl

4

5

Lat Pulldown

4

Day 2

1

Deadlift (Barbell)

1

1

1

65%

75%

85%

2

Walking Lunge

5

3

Weighted Walk

5

4

Hamstring Curl

4

5

Lat Pulldown

4

Day 2

1

Deadlift (Barbell)

1

1

1

65%

75%

85%

2

Walking Lunge

5

3

Weighted Walk

5

4

Hamstring Curl

4

5

Lat Pulldown

4

Day 3

1

Clean (Barbell)

1

1

1

65%

75%

85%

2

Front Squat (Barbell)

1

1

1

65%

75%

85%

3

Pull-Up (Bodyweight)

3

4

Overhead Press (Barbell)

5

5

Romanian Deadlift (Barbell)

5

6

Leg Press

2

7

Kroc Row

2

Day 3

1

Clean (Barbell)

1

1

1

65%

75%

85%

2

Front Squat (Barbell)

1

1

1

65%

75%

85%

3

Pull-Up (Bodyweight)

3

4

Overhead Press (Barbell)

5

5

Romanian Deadlift (Barbell)

5

6

Leg Press

2

7

Kroc Row

2

Day 3

1

Clean (Barbell)

1

1

1

65%

75%

85%

2

Front Squat (Barbell)

1

1

1

65%

75%

85%

3

Pull-Up (Bodyweight)

3

4

Overhead Press (Barbell)

5

5

Romanian Deadlift (Barbell)

5

6

Leg Press

2

7

Kroc Row

2

Day 3

1

Clean (Barbell)

1

1

1

65%

75%

85%

2

Front Squat (Barbell)

1

1

1

65%

75%

85%

3

Pull-Up (Bodyweight)

3

4

Overhead Press (Barbell)

5

5

Romanian Deadlift (Barbell)

5

6

Leg Press

2

7

Kroc Row

2

Day 4

1

Floor To Overhead Event

3

2

Moving Event

3

3

Load To Height

3

Day 4

1

Floor To Overhead Event

3

2

Moving Event

3

3

Load To Height

3

Day 4

1

Floor To Overhead Event

3

2

Moving Event

3

3

Load To Height

3

Day 4

1

Floor To Overhead Event

3

2

Moving Event

3

3

Load To Height

3

Day 1

1A

Overhead Press (Barbell)

1 Set

1 Set

1 Set

65%

75%

85%

2

Band Pull Apart

3 Sets

3

Power Clean

5 Sets

4A

Bench Press (Paused)

5 Sets

5

Barbell Row

5 Sets

6

Tricep Extension (Cable)

5 Sets

7

Face Pull

5 Sets

8

Hammer Curl

4 Sets

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

65%

75%

85%

2

Walking Lunge

5 Sets

3

Weighted Walk

5 Sets

4

Hamstring Curl

4 Sets

5

Lat Pulldown

4 Sets

Day 3

1

Clean (Barbell)

1 Set

1 Set

1 Set

65%

75%

85%

2

Front Squat (Barbell)

1 Set

1 Set

1 Set

65%

75%

85%

3

Pull-Up (Bodyweight)

3 Sets

4

Overhead Press (Barbell)

5 Sets

5

Romanian Deadlift (Barbell)

5 Sets

6

Leg Press

2 Sets

7

Kroc Row

2 Sets

Day 4

1

Floor To Overhead Event

3 Sets

2

Moving Event

3 Sets

3

Load To Height

3 Sets