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CLB PREP: Northeast Arkansas Iron Giants

by Big Burd

Program Description

Follow's 5/3/1 programming with strongman events built in. After week 3 is complete, recalculate each max event and restart: Upper body - 5lb increase Lower body - 10lb increase Yoke - 10-15lb increase Frame Carry - 10lb increase This is being used as part of a prep. Use what you like and leave what you don't; that's how I'm using it.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 09:05
  • Last Edited
    Jan 20, 2025 01:47
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Lat Pulldown (Wide Grip)
3
10 reps
RPE 7-8
3A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7-8
3B
Hammer Curl
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Lat Pulldown (Wide Grip)
3
10 reps
RPE 7-8
3A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7-8
3B
Hammer Curl
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Lat Pulldown (Wide Grip)
3
10 reps
RPE 7-8
3A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7-8
3B
Hammer Curl
3
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Reverse Hyperextension
2
15+ reps
RPE 7
4A
Walking Lunge
2
25 reps
RPE 8
4B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Reverse Hyperextension
2
15+ reps
RPE 7
4A
Walking Lunge
2
25 reps
RPE 8
4B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Reverse Hyperextension
2
15+ reps
RPE 7
4A
Walking Lunge
2
25 reps
RPE 8
4B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
15+ reps
RPE 7
2A
Lat Pulldown (Close Grip)
2
13+ reps
RPE 7
2B
Incline Curl (Dumbbell)
2
13+ reps
RPE 7
3A
JM Press
2
13+ reps
RPE 7
3B
Bicep Curl (Dumbbell)
2
13+ reps
RPE 7
4
Frame Hold
1
1
1
65%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
15+ reps
RPE 7
2A
Lat Pulldown (Close Grip)
2
13+ reps
RPE 7
2B
Incline Curl (Dumbbell)
2
13+ reps
RPE 7
3A
JM Press
2
13+ reps
RPE 7
3B
Bicep Curl (Dumbbell)
2
13+ reps
RPE 7
4
Frame Hold
1
1
1
65%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
15+ reps
RPE 7
2A
Lat Pulldown (Close Grip)
2
13+ reps
RPE 7
2B
Incline Curl (Dumbbell)
2
13+ reps
RPE 7
3A
JM Press
2
13+ reps
RPE 7
3B
Bicep Curl (Dumbbell)
2
13+ reps
RPE 7
4
Frame Hold
1
1
1
45 secs
45 secs
45 secs
65%
75%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Pin Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Face Pull
2
20 reps
RPE 8
3B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Overhead Pin Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Face Pull
2
20 reps
RPE 8
3B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Overhead Pin Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Face Pull
2
20 reps
RPE 8
3B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Stiff Leg Deadlift
5
10 reps
RPE 7
3
Glute-Ham Raise
2
15+ reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 7
3
Glute-Ham Raise
2
15+ reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Stiff Leg Deadlift
5
10 reps
RPE 7
3
Glute-Ham Raise
2
15+ reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2A
Yoke Walk
1
2
65%
75%
2B
Frame Carry
1
2
65%
75%
3
Weight Over Bar (Highland Games)
5
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2A
Yoke Walk
1
2
75%
80%
2B
Frame Carry
1
2
75%
80%
3
Weight Over Bar (Highland Games)
5
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Viking Press
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2A
Yoke Walk
1
2
80%
85%
2B
Frame Carry
1
2
80%
85%
3
Weight Over Bar (Highland Games)
5
1 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Lat Pulldown (Wide Grip)
3 Sets
10 Reps
@7-8
3A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@7-8
3B
Hammer Curl
3 Sets
10 Reps
@7-8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Reverse Hyperextension
2 Sets
15+ Reps
@7
4A
Walking Lunge
2 Sets
25 Reps
@8
4B
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8
Day 3
1
Viking Press
2 Sets
15+ Reps
@7
2A
Lat Pulldown (Close Grip)
2 Sets
13+ Reps
@7
2B
Incline Curl (Dumbbell)
2 Sets
13+ Reps
@7
3A
JM Press
2 Sets
13+ Reps
@7
3B
Bicep Curl (Dumbbell)
2 Sets
13+ Reps
@7
4
Frame Hold
1 Set
1 Set
1 Set
65%
75%
85%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Pin Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3A
Face Pull
2 Sets
20 Reps
@8
3B
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Stiff Leg Deadlift
5 Sets
10 Reps
@7
3
Glute-Ham Raise
2 Sets
15+ Reps
@7
Day 6
1
Viking Press
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2A
Yoke Walk
1 Set
2 Sets
65%
75%
2B
Frame Carry
1 Set
2 Sets
65%
75%
3
Weight Over Bar (Highland Games)
5 Sets
1 Reps
@10